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What Are Plie Squats? Benefits and How-To

Updated: Jun 26

What are plie squats? Plie squats are a lower body exercise inspired by ballet, known for their effectiveness in strengthening and toning the muscles in your legs and glutes. Originating from classical ballet movements, plie squats target the inner thighs, quads, hamstrings, and glutes, making them a popular choice for dancers and fitness enthusiasts alike. In this guide, we'll explain the benefits of plie squats and how to perform them correctly.

What Are Plie Squats?

Plie squats are a variation of traditional squats characterized by a wider stance and toes pointed outwards at about a 45-degree angle. This unique positioning helps to target specific muscle groups more effectively than standard squats.

what are plie squats

The primary goals of plie squats are to strengthen and tone the inner thighs and glutes. Additionally, plie squats improve hip flexibility and range of motion. This exercise is especially beneficial for those looking to enhance lower body strength and stability while also gaining the aesthetic benefits of toned legs and a firm backside.

Benefits of Plie Squats

Inner Thigh Engagement: Plie squats specifically target the adductor muscles, which are located in the inner thighs. The wide stance and outward-pointed toes emphasize the activation of these muscles, helping to tone and strengthen the inner thighs effectively.

Strengthening Glutes: This exercise effectively works the gluteus maximus, the largest muscle in the buttocks. By incorporating plie squats into your routine, you can achieve a firmer and more lifted butt, as this movement engages and strengthens the glutes significantly.

Improving Balance and Stability: Plie squats enhance overall balance and stability due to their unique stance. The wider position requires greater core engagement and leg muscle coordination, which helps improve stability and balance in daily activities and other exercises.

Versatility and Accessibility: One of the key advantages of plie squats is their versatility and accessibility. They require no equipment and can be performed anywhere, making them a convenient exercise option for people with varying fitness levels and busy schedules.

How to Perform Plie Squats

To maximize the benefits of plie squats and ensure you perform them safely, follow these detailed step-by-step instructions.

Step-by-Step Instructions

Starting Position:

  • Foot Placement: Stand with your feet slightly wider than shoulder-width apart. Your toes should be turned out at a 45-degree angle. This wide stance helps target the inner thighs and glutes.

  • Posture: Keep your chest lifted and your shoulders back. Engage your core muscles by pulling your belly button towards your spine. This will help maintain a straight and stable back.


  • Lowering Phase: Begin to bend your knees, lowering your hips towards the floor. Aim to keep your thighs parallel to the ground. Ensure that your knees track over your toes and do not extend beyond them.

  • Depth: Lower yourself as far as comfortable while maintaining proper form. Your hips should drop straight down between your heels, rather than pushing back as in a traditional squat.

  • Rising Phase: Squeeze your glutes and press through your heels to return to the starting position. Fully extend your legs at the top without locking your knees.

Tips for Proper Form:

  • Knee Alignment: Keep your knees aligned with your toes throughout the movement. This reduces strain on your knees and ensures the correct muscles are engaged.

  • Back Position: Maintain a straight back throughout the exercise. Avoid leaning forward by keeping your chest lifted and your core engaged.

  • Controlled Movement: Perform the exercise in a slow, controlled manner. Avoid using momentum, and focus on muscle engagement.

Common Mistakes to Avoid

Incorrect Foot Placement:

  • Importance: Proper foot placement is crucial for effectively targeting the intended muscles and preventing injury.

  • Correction: Ensure your toes are turned out at a 45-degree angle and your feet are placed slightly wider than shoulder-width apart.

Leaning Forward:

  • Importance: Leaning forward can strain your lower back and reduce the effectiveness of the exercise.

  • Correction: Keep your chest lifted and your back straight. Engage your core to help maintain this position.

Knee Position:

  • Importance: Allowing your knees to cave inwards can cause unnecessary stress on the knee joints and reduce muscle engagement.

  • Correction: Focus on keeping your knees in line with your toes throughout the movement. If necessary, reduce the depth of your squat to maintain proper alignment.

By following these detailed instructions and avoiding common mistakes, you can safely perform plie squats and enjoy their numerous benefits for your lower body strength and flexibility.

Variations and Alternatives

Incorporating different variations and alternatives of plie squats into your routine can keep your workouts fresh and challenging. Here are some effective variations and alternative exercises to enhance your lower body training.

Plie Squat with Heels Raised

Description: Perform the plie squat with your heels lifted off the ground, balancing on the balls of your feet.

How to Perform:

  • Start in the standard plie squat position with feet wider than shoulder-width apart and toes pointed out.

  • Lift your heels off the ground and keep them raised as you lower into the squat.

  • Maintain balance and control as you return to the starting position.

Benefits: This variation intensifies the workout for your calf muscles and challenges your balance and stability, leading to greater muscle engagement.

Plie Squat Jump

Description: Add a plyometric element by incorporating a jump at the end of the plie squat.

How to Perform:

  • Begin in the standard plie squat position.

  • As you rise from the squat, push off the ground with force to jump.

  • Land softly back into the squat position to absorb the impact.

Benefits: This variation increases cardiovascular fitness and explosive power, providing a dynamic workout for the lower body.

Plie Squat with Weights

Description: Hold a dumbbell, kettlebell, or weight plate at chest level while performing the plie squat.

How to Perform:

  • Stand in the plie squat position with the weight held close to your chest.

  • Perform the squat while maintaining good posture and core engagement.

  • Return to the starting position while controlling the weight.

Benefits: Adding weights increases the resistance, further strengthening the muscles in your legs, glutes, and core. It also helps build overall strength and stability.

Alternatives to Plie Squats

Sumo Squats:

  • Description: Similar to plie squats but with a narrower stance and toes less turned out.

  • Benefits: Targets the inner thighs and glutes with slightly different muscle emphasis.

Goblet Squats:

  • Description: Hold a weight close to your chest while performing squats, focusing on keeping your back straight.

  • Benefits: Enhances core engagement and strengthens the lower body.

Regular Squats:

  • Description: Perform squats with feet shoulder-width apart, focusing on lowering and raising the body with control.

  • Benefits: Targets the quads, hamstrings, and glutes, providing a solid foundation for lower body strength.

Incorporating Plie Squats into Your Workout Routine

Integrating plie squats into your fitness regimen can help activate and strengthen your lower body muscles. Here’s how to effectively include them in your routine.

  • Warm-Up Inclusion: Use plie squats as part of your warm-up routine to activate and stretch the lower body muscles. Perform 1-2 sets of 10-12 reps to prepare your legs and glutes for more intense exercises.

  • Lower Body Workouts: Combine plie squats with other lower body exercises such as lunges, leg presses, and calf raises for a comprehensive workout. This combination ensures all major muscle groups in the legs are targeted.

  • Frequency and Sets: Aim to incorporate plie squats into your routine 2-3 times per week. Start with 2-3 sets of 10-15 reps. As you build strength and endurance, you can increase the number of sets or add variations to keep the workouts challenging.

what are plie squats


Q: Can plie squats help with hip flexibility?

A: Yes, plie squats can improve hip flexibility by stretching and strengthening the hip muscles.

Q: Are plie squats safe for beginners?

A: Yes, plie squats are safe for beginners when performed with proper form and technique.

Q: What should I do if I feel pain while performing plie squats?

A: Stop immediately and reassess your form. If pain persists, consult a healthcare professional.

Q: How can I modify plie squats if they are too difficult?

A: Reduce the depth of the squat or hold onto a stable surface for support.

Q: Can plie squats be done with resistance bands?

A: Yes, you can add resistance bands around your thighs for increased resistance and muscle engagement.


Plie squats offer numerous benefits, including strengthened inner thighs and glutes, improved hip flexibility, and enhanced balance and stability. By maintaining proper form—keeping your feet turned out, back straight, and knees aligned with your toes—you can maximize these benefits and avoid injury. Incorporating plie squats into your workout routine can significantly boost your lower body strength and flexibility, helping you achieve better overall fitness and functional movement.

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