Скачать приложение

Plie Squats

Cover
1
Plie Squats

One of the best exercises to get slim legs. These squats work the inner part of the thigh and lift the glutes.  

2
Instructions

Stand up straight. You can take a dumbbell as an additional weight.

Your knees should be pointed outwards, your feet should be placed widely apart at an angle of 120 degrees minimum.

As you inhale, slowly lower yourself and bend your knees.

Always keep your torso straight (strictly perpendicular to the floor). You should move your hip joints only.

When your thighs get parallel to the floor or slightly lower, without stopping, straighten your knees and rise up, as you exhale.

Without straightening your knees completely, repeat the exercise.

3
Typical mistakes and tips

During the squats, your knees should be pointed in the same direction as the toes.

If during the pile squats you feel the pain in your hip joints, avoid this exercise.

Deep squat is natural movement  for knee joint. Partial squats (½ or ¼ of the full range of movement) have a negative impact on the knee joints and lower back.

Exercise type: weight
Muscle groups: legs, back, abs