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Bodyweight Plie Squat

Calisthenics / Pilates / Beginner
  • Outer Thighs
  • Groin
  • Quads
  • Glutes
  • Hamstrings
  • Hip Flexors
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  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Plans
  • Muscles
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  • Details

How to do the Bodyweight Plie Squat - Learn Proper Bodyweight Plie Squat Form

  1. Step 1: Stand with your feet slightly wider than shoulder width apart and your toes pointed outward (about 45 degrees to the right from a normal stance).
  2. Step 2: Next, tilt your hips forward and maintain this hip position throughout the exercise.
  3. Step 3: Begin exercise by bending at the knees and pushing your knees out to the side, not out in front of you. Be sure to keep your weight on your heels and outer sole area to target your glutes and outer thighs.
  4. Step 4: Squat down until your butt and thighs are parallel to the floor. Return back to the starting position with your hips being brought forward at the top of the movement. This completes one rep.

Bodyweight Plie Squat Variations and Bodyweight Plie Squat Alternatives

  1. Variation 1: Place your heels on a ten pound weight plate.
  2. Variation 2: Hold a dumbbell with both hands to increase difficulty. Hold the dumbbell by the top of the dumbbell so that the dumbbell is perpendicular to the floor.

Bodyweight Plie Squat Tips

  1. Tip 1: Be sure your abs are tight throughout the exercise and chest is up.
  2. Tip 2: Be sure to push your knees out to the side, not forward.
  3. Tip 3: Tilt your hips forward when performing the plie squat. Avoid having an arch in your lower back.
  4. Tip 4: Don't push your knees out past your toes when squatting down.
  5. Tip 5: Keep your weight on your heels and your outer soles.

Bodyweight Plie Squat Records and Bodyweight Plie Squat Statistics from Site Users

Bodyweight Plie Squat - Similar Exercises

ExercisePrimary MuscleDifficulty
Default Outer ThighsBeginner
Default Outer ThighsVery Easy
Default Outer ThighsBeginner
Default Outer ThighsBeginner
Default Outer ThighsBeginner
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Bodyweight Plie Squat Workout Programs (Workout Plans that use the Bodyweight Plie Squat)

Workout PlanDifficulty
Thumb Intermediate
Thumb Intermediate
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Bodyweight Plie Squat Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Groin blue Quads blue Glutes blue Hamstrings blue Hipflexors blue Outerthighs orange

Bodyweight Plie Squat Equipment


Bodyweight Plie Squat Training Details

The bodyweight plie squat is a calisthenics and pilates exercise that primarily targets the outer thighs and to a lesser degree also targets the groin, quads, glutes, hamstrings, and hip flexors.

The only bodyweight plie squat equipment that you really need is the following: . There are however many different bodyweight plie squat variations that you can try out that may require different types of bodyweight plie squat equipment or maye even require no equipment at all.

Learning proper bodyweight plie squat form is easy with the step by step bodyweight plie squat instructions, bodyweight plie squat tips, and the instructional bodyweight plie squat technique video on this page. The bodyweight plie squat is a push exercise for those with a beginner level of physical fitness and exercise experience. Watch the bodyweight plie squat video, learn how to do the bodyweight plie squat, and then be sure and browse through the bodyweight plie squat workouts on our workout plans page!

Bodyweight Plie Squat Sports

Bodyweight Plie Squat Force Type: Push
Bodyweight Plie Squat Mechanics Type: Compound
Bodyweight Plie Squat Other Names: bobyweight plie squat

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