Plié Squats: The Secret to Stronger Legs and Glutes
Disclaimer: As an Amazon Associate, I earn from qualifying purchases. I also get commissions from other companies for purchases made through links in this post.
When it comes to building stronger legs and glutes, most people think of traditional squats or lunges. However, there are so many other ways to target the muscles in the leg, and plié squats are one of them.
This stance originates from ballet, so it will test your balance and flexibility. Apart from that, however, it would also improve your pelvic floor strength. Let’s get into plié squats, their benefits, and how to perform them for the best results.
What Does a Plié Squat Work?
Plié squats primarily target the lower body muscles, including the quads, glutes, hamstrings, adductors, and calves. The quads are in the front part of your thigh, and they are responsible for bending and extending the knee – a movement that occurs when you squat.
The glutes (the muscles in your butt) and the hamstrings (the muscles in the back of your thigh) help in extending the hips. As you perform a plié squat, you must extend your hips as you descend towards the ground, engaging the hamstrings and glutes. The hamstrings, like the quads, also do some knee extension work.
The adductor muscles are useful for bringing the thighs together, balancing the hips, and inwardly rotating the upper leg. All these happen during a plié squat, explaining how the adductor muscles play a part in this exercise.
The calves perform multiple functions, such as ankle rotation and knee stabilization. At some point in a plié squat, these functions have to be performed, and the calves are engaged. An honorable mention is the core muscles, which generally help to keep the body balanced. Balance is essential in any squat, including plié squats, and the core is engaged as a result.
Benefits of Adding Plié Squats to Your Routine
Enhancement in Lower Body Strength
Plié squats target the quads, glutes, hamstrings, and inner thighs, helping to build strength and muscle in the lower body. This strength can translate to daily activities like walking, jumping, and running.
Improved Flexibility
The wide stance in plié squats would likely increase hip mobility and flexibility, particularly in the inner thigh and groin area. They are a great addition to an already intense workout.
Pelvic Floor Strengthening
Studies have shown exercises like plié squats as great alternatives to kegels for strengthening the pelvic floor. A strong pelvic floor protects the reproductive and urinary system, in addition to helping with activities like having sex and bowel movements.
The pelvic floor muscles are also essential during childbirth, so plié squats are a particularly great exercise for women trying to get pregnant.
Are Plié and Sumo Squats the Same?
Plié and sumo squats look the same and are similar. However, how plié squats burn is different. Let’s look at how the two exercises vary.
Foot position: In Plié squats, your feet are turned out more significantly, similar to a ballet stance, with toes pointing outward. The degree to which the toes are pointed out is lesser in sumo squats.
Posture while performing exercise: Plié squats focus on maintaining an upright torso to get a great deal of quad activation. Sumo squats, on the other hand, allow a slight lean forward for more glute engagement.
Muscles targeted: While both exercises target the inner thighs and glutes, plié squats tend to engage the inner thighs more intensely because of the more outward stance. Sumo squats, on the other hand, try to focus more on glutes and hamstrings.
How to Do Plié Squats
Instructions:
Place a dumbbell (product link) or kettlebell (product link) down in front of you (you can also use just your body weight). If you’re using a dumbbell, make it stand on one head so that you can grip it by the other head when you squat.
Place your feet slightly wider than shoulder-width apart, with your toes turned out at about 45 degrees.
Bend your knees and lower your hips straight down, keeping your back upright.
Lower until your thighs are parallel to the floor or as deep as comfortable, and grab the weight you have set on the ground.
Push through your heels and straighten your legs to return to the starting position, keeping your head up and looking straight ahead.
Continue squatting to complete a set.
Recommended sets and reps: 4 sets of 8 to 15 reps
Tips For Maximizing Your Results With Plié Squats
Focus on depth and full range of motion. Lower yourself as much as your flexibility and joint mobility allow.
Keep your heels firmly placed on the ground throughout the movement to properly engage your glutes and inner thighs.
Keep your abs tight throughout each set to stabilize your body and help keep your lower back upright.
As you get stronger, incorporate progressive overload – use heavy weights to increase intensity.
Move slowly and with control, both when going down and standing back up. This ensures proper form and muscle engagement.
Final Thoughts
Plié squats are a great addition or replacement for traditional squats, especially if you’re trying to better target your inner thigh or improve mobility and flexibility while performing everyday activities.
If you program it into your workout, ensure to focus on the form and technique. As we already talked about, this exercise looks a lot like sumo squats – if you don’t focus and try to hit the targeted muscles, you might as well do another exercise, and there won’t be a need to do Plié squats in the first place. So, make sure you get all the cues right.
Frequently Asked Questions
Are pliés good for thighs?
Plié squats work multiple muscles in the thighs, including the quads and hamstrings. However, they are best known for targeting the inner thigh (the adductors). The wide, toes-pointed-out stance gives the adductors a big stretch that other squat variations may not.
Do pliés strengthen the pelvic floor?
Pliés have proven to be a great exercise for strengthening the pelvic floor and could replace other pelvic floor strengthening exercises like Kegels and leg lifts.
What muscle do you primarily feel when you do a plié?
You primarily feel your inner thigh muscles during a plié squat. Nonetheless, the quads, hamstrings, glutes, and core muscles are still active in the movement.
Main image credit: Monstera Production / Pexels
The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.
