Plie Dumbbell Squat
- Primary musclesQuads
- EquipmentDumbbell
- LevelBeginner
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
Muscles worked
Primary muscles
Secondary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Plie Dumbbell Squat".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
6 stepsHold one dumbbell with both hands at its upper end, arms hanging in front of your thighs.
Stand tall with your feet wide and your toes turned out, knees slightly bent. This is your start position.
Inhale and sit down slowly, pushing your knees out over your toes until your thighs are about parallel to the floor.
Keep your back straight and your arms still, letting the dumbbell hang between your legs.
Exhale and drive through your heels to stand back up.
Repeat for the planned reps.
If your knees cave in, push them out in line with your toes and reduce the stance width slightly.
Lean back a little less and keep your chest lifted. A heavier dumbbell or a slower descent adds challenge.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.