Plie Dumbbell Squat
Muscles worked
Instructions
- 1Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent.
- 2Your toes should be facing out. Note: Your arms should be stationary while performing the exercise. This is the starting position.
- 3Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Make sure to inhale as this is the eccentric part of the exercise.
- 4Press mainly with the heel of the foot to bring the body back to the starting position while exhaling.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Plie Dumbbell Squat
The plie dumbbell squat, also called the sumo squat, is a squat variation with a very wide foot stance and toes turned outward, holding a single dumbbell vertically in both hands in front of the body. This position resembles the plie stance in ballet and shifts the muscular emphasis toward the quadriceps, inner adductors, and glutes, while the abdominals, calves, and hamstrings stay active as support. Since the arms stay still throughout the movement, holding the load is easier than in a traditional front squat, allowing you to focus entirely on the descent and depth of the movement. It's a great exercise for training the adductors, often neglected in a standard leg program, while building the hip mobility required for this wide stance.
check_circleBenefits
- check_circleTargets the inner adductors often neglected in a leg program
- check_circleBuilds quadriceps and glutes from a different working angle
- check_circleSimplified load holding keeps the focus on the legs
- check_circleImproves hip mobility thanks to the wide stance
lightbulbExecution tips
- lightbulbPoint your toes outward before starting
- lightbulbKeep the torso upright and the arms stable throughout the movement
- lightbulbDescend until the thighs are parallel to the floor
- lightbulbPush through the heels to properly recruit the legs
warningCommon mistakes
- warningUsing too narrow a stance, canceling the targeted adductor effect
- warningLetting the knees cave inward during the descent
- warningSwinging the dumbbell instead of keeping it stable in front of the body
- warningNot turning the toes outward enough
helpFrequently asked questions
Why is this exercise called the plie squat?expand_more
The wide, outward-turned foot position resembles the plie stance in ballet.
How is it different from the barbell sumo squat?expand_more
The principle is the same, but holding a dumbbell in front makes the load easier to stabilize than a bar on the back.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.