Body Bar Monday Move : Plie Squat

Get ready to feel the burn in your legs!

Plie Squats target the glutes and strengthen the butt muscles.  This position is not common during regular activity, therefore it fires up and challenges underutilized butt muscles.  Unlike a regular squat, the inner thigh is also targeted.  This is a nice variation to add to your leg routine.

Perform 3 sets of 10-12 or 1 set of 15-20 of one of the following variations

Plie Squat #1 – Balancing Tool

Place feet more than hip distance apart. Turn the toes out. Place the Body Bar® in front of you with one end on the ground and the other lightly grasped in your hands. Bend the knees as you sink your pelvis towards the floor without moving the hips back. Keep weight in the heels as you lower; knees behind the toes. Push through the heels and extend the knees to return to the start position. Use the bar as a reminder to travel vertically by moving the hands down the bar as you descend and up the bar as you return to the start position. To advance this exercise, you can pick the bar up with you as you stand up, barely touching the bar to the floor as you descend.

Plie Squat #2 – Shoulder Hold

Place feet more than hip distance apart and turn the toes out, bring the Body Bar® up and over your head to rest lightly on the fleshy part of your upper back. Bend the knees as you sink your pelvis towards the floor without moving the hips back. Be certain to keep weight in the heels as you lower down and have the knees behind the toes. Push through the heels and extend the knees to return to the start position. Make sure you do not pull on the bar during the squat, but rest your hands lightly on the underside of the bar during the execution.

Plie Squat #3 – Added Bicep Curl

Place feet more than hip distance apart and turn the toes out, hold the bar in an underhand grip and rest the bar right above the knees. Push the hips back while you bend the knees, as if you were sitting into a low chair. Bend the knees as you sink your pelvis towards the floor without moving the hips back. Be certain to keep weight in the heels as you lower down and have the knees behind the toes. Push through the heels and extend the knees to return to the start position. The objective of the exercise is still to sit low while keeping the chest lifted; avoid over-emphasizing the bar going below the knees by moving your chest forward.  As you are returning the starting position, curl the Body Bar and release.

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