How to perform the Plie Squats
- 1Stand with your feet wider than shoulder-width and your toes turned out, holding a dumbbell with both hands so it hangs straight down between your legs, chest up and abs gently tight. Keep your shoulders relaxed and your weight spread through your whole foot, especially your heels and mid-foot.
- 2Bend your knees and lower your hips straight down in about 2–3 seconds, letting the dumbbell move toward the floor while you breathe in and keep your knees in line with your toes. Push through your heels to stand back up in 1–2 seconds as you breathe out, squeezing your glutes at the top without locking your knees or leaning back.
Coach tips
- Think about opening your knees out over your toes so they don’t cave inward as you squat.
- Keep your chest lifted and eyes forward to avoid tipping your upper body too far forward.
- Only go as low as you can while keeping your heels down and your back comfortable; depth will improve as your hips get more flexible.
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One rep, one set. Hypro turns the Plie Squats into measurable progress, week after week.
Smart Progression
The right weight, every set
Hypro suggests your next Plie Squats weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
Weekly Volume
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Coach-Built Plans
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Plie Squats fits right into proven hypertrophy and strength templates.
