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Plie squats are a plyometric exercise that will help you improve your leg strength, explosiveness, and dynamic flexibility.
Also commonly referred to as Split Squats, Plyos , or Jumping Squats, Plie squats are one of the best exercises for developing agility, speed, coordination, power, explosiveness & overall lower body strength.
Plie Squats Muscles Worked
The Plie squat is a full body exercise that targets the legs, glutes & quads, although other muscles are also worked to some extent.
Primary Muscle Groups: Quads, Glutes, Hamstrings
Secondary Muscle Groups: Calves, Lower Back, Shoulders
Benefits
There are tons of benefits to including Plie Squats in your training routine.
1) Improve leg strength & explosiveness
2) Increase dynamic flexibility/mobility
3) Improve balance & coordination
4) Strengthen core muscles, especially the abs and lower back
5) Improve sports performance & athletic ability out on the field
How to do Plie Squats for Best Results
Holding a pair of dumbbells or kettlebells, stand with your feet about 2-3 feet apart with your feet turned outwards at 45 degrees.
From this position, lower yourself down into a Squatting position by bending the knees & hips. Keep your weight on the heels and keep most of the weight on the back half of your feet.
Once you are in the full Squat position, press off through the heels and explode upwards & forwards while extending at the hips.
As you reach full extension, raise your arms straight out in front of you while arching your spine backwards slightly for a counterbalance effect.
Repeat for desired reps.
Banded Plié Squats
To increase the workload placed on your quads, perform while holding a mini or regular strength band in front of you.
Keep the band close to you & do not let it touch the floor at any point.
As you squat downwards, focus on keeping a tall posture with a flat back and drive through the heels.
Plié Squats with Dumbbells
Just like you can use a band, you can also use a dumbbell.
Hold the dumbbell by the side of your body with your arm straight down and parallel to the ground. Perform Plié Squats just as described above, while focusing on keeping a tall posture, flat back & driving through the heels.
Alternatives
Jumping Lunges are the exact same thing as Plie Squats, except you hold dumbbells in either hand while performing them.
When doing Jumping Lunges, make sure to keep your chest upright and lean forwards slightly at the top of the Lunge position.
Just like with Plié Squats, focus on driving through the heels and keeping a tall posture.
Start adding Plié Squats to your workout routine & watch your lower body strength, explosiveness, speed/agility & overall athleticism improve tremendously in a very short amount of time.