Plie squats: technique for girls and how to do it right

Today we will talk in detail about plie squats - what it is, what is the technique, pros, cons, and also how to distinguish them from similar exercises: classic squats and sumo.

In simple terms, these are squats with the maximum extension of the knees to the sides. The target muscles for this exercise are the inner thighs and gluteus maximus. Plie squats are especially popular with women who want to correct the shape of the butt and the shape of the hips. Men, on the other hand, squatting with extra weight, achieve significant success in building up the muscles of the legs.

The technique of plie squats for women and men does not differ, but the number of repetitions and approaches can be varied, depending on the degree of fitness of the athlete.

Technique and variations

Let's find out how to do plie squats correctly, read below a detailed description of the technique:

1. Stand straight, spread your legs slightly wider than shoulder-width apart (if twice as wide, you will get sumo squats), turn your socks by 130 °;
2. Bend the body slightly in the lower back, keep your back straight throughout all stages of the exercise;
3. Do not tilt your head, put your hands in a lock in front of your chest;
4. While inhaling, slowly begin the squat to the bottom point at which the hips should be parallel to the floor;
5. Do not tear off your heels, do not twist with your socks;
6. As you exhale, rise to the starting position, do not straighten your legs at the knees to the end.

Also check out another variation on plie squats with dumbbells - for girls and men:

1. The projectile is held in the hands in front of the chest;
2. Pay special attention to the correct position of the back during execution - if you lean forward, you can tear muscles;
3. For both men and women, the technique for performing plie squats with weight does not differ from the algorithm without weights, but, for greater efficiency, it is recommended here to fix the position at the lowest point before lifting for 2-3 seconds.
4. The exhalation does not have to be stretched for the entire lift - you can exhale only part of the carbon dioxide, overcome the difficult part of the exercise, and then end the exhalation in the starting position. And in general, in the first lessons, often think about how to breathe correctly when squatting, this will increase your endurance and make the exercise more useful.

You can also squat with a barbell, with a kettlebell at your feet, in a Smith machine. The latter option is recommended for athletes who have poor balance. The recommended program for beginners is 30 reps in 2 sets, the load should be increased weekly.

What muscles work?

Let's list which muscles work in plie squats - this will allow you to better understand the physiology of the technique:

• Large gluteal;
• Internal femoral;
• Muscles of the back of the thigh;
• Quads;
• Back and calf muscles.

The musculature from 5 points acts as a stabilizer, the rest is the main part of the power load. As you can see, plie squats with a dumbbell at the feet allow you to productively pump both your legs and buttocks - get rid of excess weight in this area, as well as build muscle mass.

For the first goal, you should increase the number of approaches and increase the pace, and for the second, squat with weights.

Frequent execution errors

So, we've found that plie squats are the perfect way to productively load your inner thighs. However, you probably understand that the effectiveness of training directly depends on how correctly you adhere to the technique. Let's take a look at the most common mistakes that beginners make in the exercise plie squat with kettlebell on the steps:

• Due to poor stretching of the calf muscles, many tear the heels off the floor - this instantly takes the load off the target muscles and transfers weight to the ankles;
• You can not straighten your legs at the knees at the top point;
• Do not move abruptly, in jerks - rise and fall always smoothly;
• You know which muscles are involved in plie squats - the spine does not need to be strained, it does not participate in lifting. Beginners often lift weights not with their hips, but with their backs - this is due to the forward bend. That's right - keep your back straight!
• The turn of both socks should be perfectly symmetrical, with the feet on the same line. Otherwise, the load on the right and left leg will be different.

Who is this complex suitable for?

Plie-style barbell or dumbbell squats are suitable for those who want to lose weight, and, conversely, for those who want to gain weight. This exercise is included in the complex of basic strength problems of the complex. It requires good stretching, therefore, it is suitable for those wishing to increase the firmness and elasticity of the muscles.

Contraindications

Let's find out for whom it is not suitable, since the list of contraindications for plie squats is quite impressive:

1. People with sore knees, back, hip joints;
2. With exacerbation of varicose veins;
3. In acute heart failure, hypertension, after a heart attack, stroke;
4. During the period of a cold, especially against a background of increased body temperature;
5. With glaucoma, anemia;
6. During the exacerbation of any chronic diseases, especially rheumatological or those associated with the respiratory system;
7. Pregnant women. During this period, girls should generally be more careful and look for analogues of exercises. For example, pregnant women may not always be able to ride a bike;
8. After surgery.

Differences from other types of squats

We discussed the technique of plie squats for men and women, and also mentioned that it is similar to sumo squats and classic ones. Let's take a look at the differences:

• With classic squats, you don't need to keep your knees in an extended position;
• When sumo squats in the starting position, the legs are placed 2 times wider than the shoulders. Due to this, the load on the working muscles increases, and the muscles grow faster.

All other nuances are similar - straight back, lower back slightly laid back, heels do not come off the floor, hips at the lowest point are parallel to the floor.

Pros and cons

If you look at the pictures of girls regularly doing plie squats for a month - before and after, you will certainly notice the difference.

1. This is the main plus of the exercise - it allows you to achieve results in a short time.
2. It is easy to do it at home, outdoors and in the gym.
3. For girls, plie squats with a barbell may seem difficult, but they can always replace the projectile with a dumbbell or kettlebell. The variety of variations is also a plus.
4. Note the simplicity of the execution technique - even a beginner can master it without consulting a coach.

Of the minuses, we emphasize the high load on the knee and hip joints, so the technique has many contraindications. Also, plie squats with a barbell in front of you require a well-developed sense of balance. Athletes wishing to incorporate exercise into their workout should pay special attention to stretching.

Now you know how to squat plie correctly - we hope this exercise will definitely appear in your program. This is really a cool form of cardio and strength training that can effectively load problem areas of the body. Be beautiful!

Watch the video: Plie Squat Challenge! Best Thigh Workout (November 2024).