Legs / Beginner / Compound (multi-joint)

Dumbbell Plié Squat

A wide-stance, toes-out squat holding one dumbbell between the legs that builds the quads, glutes and inner thighs.

At a glance

Primary

Quads, Glutes, Adductors

Secondary

Hamstrings, Lower back (erectors), Abs

Equipment

Dumbbells

Movement pattern

Squat, Hip adduction

Level

Beginner

Type

Legs, Compound (multi-joint)

How to do it

1. Stand with feet well wider than shoulder width and toes turned out about 45 degrees.
2. Hold one dumbbell with both hands at arm's length between your legs.
3. Keeping your chest up and back flat, bend your knees and hips to lower until your thighs are about parallel to the floor.
4. Push through your heels to stand back up, squeezing your glutes and inner thighs at the top.

Tips

• Keep your knees tracking in line with your toes.
• Stay upright; do not let the dumbbell pull your torso forward.

Common mistakes

• ✗ Toes turned out further than the knees can follow.

  Why it hurts: The knees collapse inward relative to the feet and twist under load.

  ✓ Instead: Turn the toes out only as far as the knees can track over them, usually 30–45°.

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