Squat Plie perform with a wide setting of the legs, from which the name came from. This exercise belongs to the basic and is aimed at the targeted study of the internal muscles of the buttocks and thighs. It is performed without the use of any weights and is perfect for beginner athletes. The lack of weight resistance allows you to fully concentrate on the work of muscles and the correct technique of performance, increasing the effectiveness of exercises.
In order for the exercise to bring maximum benefit, it requires the observance of the correct technique at each stage of execution.
- place your feet as wide as possible, socks should be directed outward;
- fix the vertical position of the body so that it does not lean forward and the shoulders are not rounded.
- The position of the hands is not of primary importance. Hands can be kept on either side or extended in front of you.
- while inhaling, move down and count 1, 2 and 3 until the hips are parallel to the floor or go down a little deeper;
- linger at the bottom point for a few seconds and feel how the muscles tighten and stretch;
- on exhalation, return to the starting position, fully straightening in the knee joints, straightening the legs;
Go to the next repeat right away. No pause between sets is required.
- During all approaches, you need to look at a distant imaginary point located above eye level. This technique allows you to control the correct location of the housing. The back should be perfectly flat, and a slight deflection should be maintained in the lumbar region.
- Performing plie requires the correct position of the knees, that is, similar to that which is adhered to in the classic version, so that the kneecaps do not go beyond the line of the socks.
- To maintain tension in muscle working groups, knee joints should not be strained. At the upper extreme point, the knees should be fully extended.
- When difficulties arise with balance, the first classes can be carried out with the use of a support, which allows you to consolidate the skill of coordination.
- The load when doing Plie's squat should be on the inside of the hips. To achieve this, the feet must be kept maximally deployed outward.
- The amplitude of the movement has a direct effect on the load of the gluteal muscles. The deeper you sit down, the higher the effectiveness of the exercise.
Compliance with these important points allows you to achieve the correct execution of Plie and get the most out of it.
There are several options for squatting with your feet wide apart:
- Pulse Plier when squatting with low amplitude. Hips descend to the horizontal, and rise quite a bit and repeat again. The result is fixed in this way, that is, target muscles are being finalized.
- Plate with an emphasis on one leg , allowing you to redistribute the load. One leg is placed on the toe, and the other on the foot. This option is ideal for a variety of workouts and pumping a specific leg.
- Plie on toes is a variation of the exercise for well-coordinated and trained people. Only socks touch the floor. The work involves not only the internal muscles of the thighs, but also the calves.
- On the calf muscles , when in turn only the heel is lifted from the lower point. Such an exercise gives caviar a beautiful and elaborate relief.
- With a jump when bouncing at the top point. This variation has an aerobic component and trains the heart muscle well.
What muscles work
Exercise is a classic variation of squats, which are attributed to compound movements involving all the muscles of the lower extremities. The calf muscles, the gluteus maximus, the femoral muscles, including the biceps and quadriceps, as well as the medial broad and tailor, leading muscles, take an active part in the work.
To control movements and maintain balance during the exercise, soleus muscles and stabilizers are involved in the work. The role of the latter is performed by the press with extensors of the back.
Plieux and classic squats: what's the difference
The main difference is the setting of the legs. The feet, when performing plie, are widely spaced, and the socks are turned outward. Changing the position, execution technique and range of motion allows you to achieve that the load is directed to the inner part of the thighs and to the gluteal muscles.
Unlike Plie from Sumo Squats
Many mistakenly confuse these two exercises with each other, but this is absolutely not so. When a sumo is performed, the pelvis is retracted, and the body is fed forward. This performance technique allows you to use a much larger load in the form of a large weight.
“Plie” is performed with a strictly vertical position of the body and the pelvis is not retracted so much. The muscles of the inner thigh are involved in the work. This is a completely different load distribution, so it’s impossible to say that these two versions of squats are the same.
Why do plie squats?
Squats with a wide setting of the legs are an effective movement that complements the main complex exercise, which is designed to work out and develop the muscles of the legs. They do not replace the classic squats and can be included in the training program as a supplement. “Plie” can be used separately if it is necessary to increase and change the orientation of the workload, as well as adjust the shape and increase the volume of a certain muscle group. High-quality loading of the target muscle group is accompanied by the development of stabilizing muscles of the abdominals and back.
The Kalistenic variant with overcoming one's own body weight is usually attributed to the interpretation of "sumo". There are many "power" versions that can greatly complicate the squats. Such varieties allow you to strengthen the "press" load. You can use a weight, t-bar, dumbbell, barbell.
Who needs the exercise?
Wide-legged squats include the fair sex in their workouts. There is a very reasonable explanation for this, so this choice is due to practicality.
Plieux differs from the classical variation in that the movement reduces the pressure that the workload exerts on the quadriceps and focuses on problem areas for women, which are quite difficult to work with when performing standard movements. These muscle groups include gluteal and adductor.
Benefits of Plie Squats
- Squats with a wide setting of the legs refers to those few movements that allow you to load and work out the internal muscles of the thighs, which are difficult to access;
- plie relate to exercises that allow you to work out the inner surface of the femoral muscles;
- the knee joints are not overloaded due to the fact that the movement during the plie is anatomically natural, but this is true only if the correct safety precautions are observed, which reduces the risk of injury;
- the exercise is perfect even for those athletes who have suffered a back injury, while they can even use weights, due to the specifics of movement and position, which allows isolating the spine;
- movement has a complex load on a fairly large number of muscles;
- “Plie” squats are well suited for both building and separating muscle mass in the lower part of the body;
- load variability when involving various types of shells;
- increase elasticity, as well as mobility of the joint-ligamentous apparatus.
Squats “Plie” are suitable for performing both in the gym and at home.
How to complicate the plie squats?
The standard technique of execution is classic, and the use of weights in the form of dumbbells, weights, barbells allows you to complicate the exercise. This is not the only affordable way to increase the effectiveness of the underlying movement. Complicate squats as follows:
- The deeper the squat, the greater the load on the gluteal muscles. How to achieve this? You can use a step platform, pancakes or skirtings placed under each leg. This option is not suitable for everyone. It is recommended for people with high flexibility of the hip joint.
- The rise at the top of the movement, that is, when returning to the starting position. This allows you to pump the ankle and develop calf muscles even more. This approach to the exercise significantly increases the load.
These two options allow you to diversify your workout and work out even more difficult areas of the leg muscles.
Introducing exercise into your training program
Plie squats are among the basic movements for the gluteal and calf muscles. The movement is recommended to be performed at the beginning of the lesson, but after a good workout. It is very useful and perfectly complements lunges or leg presses. The number of repetitions does not depend on the level of preparation, but on whether additional burden is used:
- a large number of repetitions (15-20 times) with load variability, which is completely due to the athlete’s own level of training;
- power squats cannot have the same multi-repetition and are performed in 8-10 repetitions or 10-50 in 4-5 approaches, when the muscles are attached to the relief.
Plie squats can be used as “finishing” moves at the end of a workout. In a similar variation, they are carried out to a complete failure, and weights are not used.
Weights: use or not?
The use of sports equipment helps the athlete to regulate the level of load and achieve real training stress. This is a rather effective and profitable technique, which largely allows you to achieve the goals set for the athlete.
High and peak loads are not suitable for everyone. For some athletes, weights are contraindicated. This applies to people with injuries to the hip and knee joints, spine and so on. They cannot perform squats using projectiles.
Plie squats by the rules
In order for the exercise to bring maximum benefit, the following points must be considered:
- The legs should be wider than the shoulder girdle and the toes apart. The direction of the sock sets the motion vector of the knee joint.
- The knees point towards the toe. The left “looks” to the left, and the right - to the right.
- The case is fixed strictly vertically, so when moving, be sure to follow this moment.
- Plie Power Squats perform smoothly and at a slow pace, controlling every movement.
- The gaze should always look straight, and the chin should be raised.
- Returning to the starting position requires “disconnecting” the knees, that is, they remain bent to the extreme point.
Beginners quite often perform squats "plie" incorrectly. They make a number of characteristic mistakes:
- Knees move. During the movement, the knees should not be allowed to go beyond the line of socks forward or begin to converge toward the center.
- Heels come off the floor. The feet should be on the surface. The exceptions are squats on one leg and on toes.
- Poor coordination. Stabilization of the body allows the exercise to be carried out against the wall until the desired result is achieved.
- Back bend. Like other squats, keep your back level.
If you initially follow these simple rules, no problems will arise.