Plie Dumbbell Squat

A beginner strength exercise for the quads, done with a dumbbell.

Main muscles: Quads
Also works: Abs, Calves, Glutes and Hamstrings
Equipment: Dumbbell
Level: Beginner
Type: Compound
Movement: Push

How to do the Plie Dumbbell Squat

Hold 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.
Your toes should be facing out. Note: Your arms should be stationary while performing the exercise. This is the starting position.
Slowly 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.
Press mainly with the heel of the foot to bring the body back to the starting position while exhaling.
Repeat for the recommended amount of repetitions.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Plie Dumbbell Squat

Questions

What muscles does the Plie Dumbbell Squat work?

Mainly the quads, with the abs, calves, glutes and hamstrings helping.

Is the Plie Dumbbell Squat good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Plie Dumbbell Squat?

Good alternatives that train the quads: Dumbbell Lunges, Dumbbell Squat, Split Squat with Dumbbells or Dumbbell Rear Lunge.

How many sets and reps of the Plie Dumbbell Squat should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).