Single Dumbbell Plie

FRONT VIEW	SIDE VIEW

An excellent exercise for building strength in the gluts - quadriceps - and inner thigh (adductor) muscles. Can be performed effectively without the use of weights, or with suitable dumbbells - barbell or plate weight clutched across the chest to increase the difficulty level.

Its essential that you aim to keep your feet pointing out to your sides, ideally with your heels under your shoulders.

Avoid letting your knees go pass your toes, or your buttocks go lower than your knees, as this increase the pressure on your quadriceps, and can result in injury.

On your upward movement, focus on clenching your gluts during the lift, and maintaining a straight back.