Plie squats (sumo): 5 options for performing the exercise, technique, benefits (plie squats with dumbbells and barbell)

Benefits of plie squats (sumo)

Squats (plie) are used to warm up and strengthen the core muscles of the lower extremities. With multiple repetitions, they make the muscles more resilient and stronger.

Plie squats help you quickly and effectively form beautiful legs and firm, pumped buttocks. Proven effectiveness and simplicity have made the exercise incredibly popular. It is performed in the gym, as part of fitness training and at home.

Sumo or plie squats are the best exercise for the legs and buttocks

And of course, like any other types of squats, sumo helps to increase the speed of metabolic processes, energy consumption, and burn fat deposits. Therefore, they are often included in training complexes aimed at weight loss.

Sumo squats help increase the speed of metabolic processes, energy consumption, and burn fat deposits. They help to quickly and effectively form beautiful legs and elastic, pumped buttocks.

But that is not all. Sumo squats increase the functionality of the leg joints and make the ligaments and tendons more elastic. The Achilles tendon is actively stretched, in the area of ​​which a so-called “heel spur” can form with age. Plie serves as a preventative measure for this very unpleasant disease.

Plie squats for hips and buttocks

About the benefits of squats

You probably already know a lot: squats allow you to achieve round “nutty” buttocks, beautifully shaped legs and, in addition, load the abdominal muscles.
Squats are also good because by simply changing the position of your legs you can change the emphasis of the load from the quadriceps to the outer or inner thighs. Plie squats
, which we will look at below, are specifically aimed at working out the capricious inner thigh - this “sore spot” for many girls.

Help
: the word “plie” comes from the French
plié
and actually means squatting. This originally ballet term refers to a choreographic movement in which a squat is performed from a starting position in which the feet are turned toes outward.

Plie in fitness is called squats with wide legs.

, these are synonyms for the same exercise and are a variation of the classic squats.
Plie squats are compound
(multi-joint) movements that globally engage almost the entire muscle profile of the lower body. This is a “impact” addition to exercises aimed at working out and developing the legs and buttocks. Including plies in your training program will increase the intensity of the workload and help change its focus, adjusting the shape of specific muscles or increasing their volume.

Who is this exercise for?

Of course, for everyone. But, as we already wrote above, the plie exercise is a must for ladies. (And finally get rid of the simulators for bringing your legs together.) Why, read below.

Plie Squats: Benefits

1.
Plie shock loads the adductor muscles of the legs and targets the inner surface of the thighs, which is usually difficult to reach when performing any other exercises.
2.
Unlike classic squats, plie allows you to ease the workload on the quadriceps.
(This is especially important for those who are afraid to “pump” this area.) 3.
Works the buttocks well, allowing you to make them more rounded.
4.
With the correct technique, plie is not traumatic for the knee joints.
5.
The specificity of the movement when performing this exercise allows you to reduce the load on the spine, so the exercise is recommended even for people with back injuries in the past.
6.
Ideal for performing at home and on any convenient occasion.
7.
Strengthens, increases the elasticity and mobility of the articular-ligamentous apparatus.

In a word, there is a huge benefit from one single exercise. And in general, have you seen at least one ballerina with flabby inner thighs?

Plie: varieties

Options for performing the exercise can be divided into “calisthenic” (movement with your own weight, the ideal “home” option) and “strength”, with weights.
Strength interpretations include exercises with free weights

:

• Plie with barbell on shoulders
• Plie with a dumbbell between the legs
• Plie with kettlebell

Which option should I choose? To “grow” your buttocks and make your inner thighs more “lookable”, it is enough to master the plie without any weights at all. This option is best suited for beginner fitnessists. Plus, working only with your own weight makes it possible to fully concentrate on movement technique, increasing the efficiency of muscle work. In addition, girls have more strength in their legs than in their lower back, so you shouldn’t overload it, especially with a barbell. If you want to enhance the effect of the exercise, here are some tips below.

Starting plie position:

• stand straight, feet double shoulder-width apart; • the chin is slightly raised, the gaze is directed straight ahead; • the position of the hands can be varied: hold as shown in the figure or place the hands on the pelvic bones; • the feet are spread outward at an angle of approximately 45° (the position of the toe sets the vector of movement of the knee joint).

Exercise technique

: • slowly, while inhaling, lower yourself down, bending your legs at the knee and hip joints;
• the goal is to lower yourself into a squat to an angle of 90° at the knee joints. ! In this case,
the . • return to the starting position and repeat the exercise the specified number of times.

! At the top of the movement, do not “turn off” (lock) your knees.

Recommendations for performing plie squats

When performing the exercise, do not use the force of inertia; the movement should be carried out slowly and be completely controlled.
Maintain a neutral position of the spine, the body should be vertically fixed at the moment of movement. Don't round your shoulders and keep your chest straight. Make sure that your knees do not go beyond the line of your toes and prevent displacement inward of your legs in the knee and ankle joints. Do not lift your heels off the floor, transfer your body weight to them (the weight should be distributed on the heels and middle parts of the feet). Exhalation should be carried out with effort, that is, when you bring the body to its original position, pushing the heel off the floor.

* The table shows general recommendations for the number of approaches and repetitions to perform the exercise without weights.

Common mistakes when doing the exercise

Errors are mainly violations of the recommendations given above. In athletes who are inexperienced in plie, the following typical flaws are more often seen:

1. Knees are walking
   . It is important to ensure that your knees do not come to the center and do not protrude beyond your toes.
2. Loss of balance and heels lifting off the floor
   . A very common mistake for beginners. To stabilize the core, it is recommended to perform the exercise with your back against the wall.
3. Excessive arching of the back
   . The back should remain straight.
4. The head is lowered down
   . Beginners often have the desire to “track” their movements with their eyes. This should be avoided. To hone your technique at the beginning of mastering the exercise, we can advise you to turn sideways to the mirror and record each stage of performing the plie.

Enhancing the effect of plie

Naturally, the use of sports equipment is beneficial for athletes: this technique helps to increase the intensity of training, regulate the degree of load and, ultimately, work harder and more productively. But using free weights isn't the only way to make an exercise more challenging. In addition to equipment, there are a couple of purely technical techniques
that can increase efficiency and enhance the impact of the exercise:

1. Deep squat
   . The deeper, the more difficult it is to perform the exercise, which means that the working muscles receive more load.
2. Raising onto your toes
   at the top of the movement. This way, you will additionally load the ankle and add beautiful relief to the calf muscle.

In general, it should be borne in mind that any complications of squats, be it the use of additional weight other than the actual one or technical methods of complicating them, are contraindicated for people with injuries to the spine, knee or hip joints.

Plie squat in the training program

Plie can be performed as a basic exercise for the hips and buttocks at the beginning of the workout, but after a mandatory warm-up.
It is especially recommended to use the exercise in combination with leg presses and lunges. The number of repetitions in a set directly depends on whether the exercise is performed with weights or with your own weight

:

• exercise without weights allows for multiple repetitions in the range of 15-50 repetitions, depending on the athlete’s level of fitness;
• The volume of squats with weights should be based on the training goals, but in any case be reduced: 8-10 repetitions are recommended.

Plie squats are also suitable as “finisher” squats at the end of a workout.
The best effect in this case is achieved by performing the exercise to failure without the use of sports equipment. In conclusion, let’s talk about the difference between the plie and another, similar type of squat: sumo.

The difference between plie and sumo squats

Quite often, plies are identified with sumo squats. Indeed, these two exercises are quite similar in technique. However, there are significant differences both in technique and in the emphasis of the load, namely:

1. When performing plie, the load on the inner thigh is slightly greater than when performing sumo.
2. Plie requires a strictly vertical position of the torso, and in sumo the pelvis is pulled back at the lowest point of execution (as if a person were sitting on a chair). At the same time, the body leans forward.
3. Sumo allows the athlete to lift heavier weights than plie.

Watch this video on how to do plie squats to burn your upper butt.:

Plie (sumo) squats - what muscles work

The first thing you need to know before you start practicing sumo squats is what muscles work during this exercise.

The emphasis in this case is on the muscles:

• inner and front surface of the thigh;
• calf;
• abdominals;
• gluteal

Plie squats (sumo) - what muscles work
With regular and technical performance of the exercise, over time the thighs become slender, the calves become rounded, and the buttocks and abs become toned.

Hips become slimmer, calves become rounded, and buttocks and abs become toned

With regular and technical exercise, over time the thighs become slender, the calves become rounded, and the buttocks and abs become toned.

Useful tips and recommendations

It's no secret that beautiful legs are a powerful weapon for any female, with which they can seduce any man. This is why women are so worried about their legs and don’t want to have overdeveloped quadriceps. A plie is ideal for such purposes, as it will significantly develop the hips and buttocks. The exercises can be used in the classic version, but if you want to increase volume and gain more weight, then this exercise can be slightly modified. Then it will be called “sumo” and will differ slightly in the technique of its execution.

In order for the training to be as effective as possible, it is necessary to study the advice of professional athletes regarding performing this type of squat:

1. To avoid straining the knee joints, it is not recommended to straighten your legs at the top point. This rule must be strictly adhered to in all squats and presses that are performed with the legs.
2. The squat should not be too deep.
3. When performing a plie squat, you must keep your back absolutely straight to avoid spinal injury.
4. In order to maintain your balance, watch your heels and toes—they should never be lifted off the floor.
5. All movements must be absolutely smooth, do not make any jerks.
6. To increase the load, you can use different types of equipment, for example, kettlebells, dumbbells or weights.
7. Rest between sets should be no more than 1 minute.
8. Always control the load, and to do this, watch your knees - they should not bend or go beyond the line of your toes.
9. To significantly work the gluteal muscles, you can use special stands that are placed under your feet. At home, these can be simple bricks or books. In the gym, special step platforms are used.
10. To train the ankle, you can additionally rise on your toes at the top point.

Correct technique for performing plie squats

The second thing that those who decide to master the plie squat need to know is how to do this exercise correctly. Here you need to know that there are different techniques for performing it, which allows you to vary both the level of load and the additional muscles involved. You can additionally work the muscles of the arms, back, and chest.

The main rule that should be followed during the exercise is to turn the toes of your feet as wide as possible in different directions and squat so that your knees form a right angle, and your pelvis always remains in line with your hips. The shins should also be perpendicular to the floor; it is important to ensure that they do not lean to the side. The back remains straight and does not bend in the spinal region.

Correct technique for performing plie squats

Butt of dreams

1. The Basics: The Classic Barbell Squat
2. Still not sure which is better: the barbell squat or the Smith squat? The article “Squats in Smith from A to Z” will answer your question in full!
3. Squats at the lower block of the crossover
4. “Legs abducting and abducting in a sitting machine”
5. Do you want rounded buttocks? Then you need to master the swing and the Wide Bone will help you with this: “Exercises for the buttocks: gluteal swings” and Butt with a shelf: how to lift the buttocks and remove the depressions on the sides of the hips?
6. “Glute Bridge: Exploding the Buttocks”
7. Analysis of technique, possible mistakes and important nuances of one of the most difficult exercises: “Back lunges or Bulgarian lunges”
8. "Romanian barbell deadlift for women"

• You need to know your joints: gymnastics for health “No pain”
• Everything you need to know about this exercise: leg press - 9 types, analysis of technique and effectiveness
• One of the most effective exercises for the buttocks: leg swings - 10 types

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Bone Wide

This article was reviewed by a certified nutritionist who has a bachelor's degree in nutrition and dietetics, D. G. Veremeev.

Articles are for informational and educational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician with any questions you may have about a medical condition.

Option 1 - Classic plie squats

Plie squats are performed with a straight back and knees turned out to the sides. When performing plie squats, we sit straight down. Place your feet wider than your shoulders and point your toes to the sides.

Plie squats (step 1)

Bending your legs, slowly lower your pelvis, while your body leans slightly forward, but your back remains straight.

Plie squats (step 2)

At the end point, the hips and pelvis form a parallel line with the floor, the angle at the knee is 90 degrees.

Classic plie squats (sumo) - technique

Description of the exercise

Typically performed with dumbbells or kettlebells. The more you turn your toes and knees, the more stress will be placed on the inner thigh. Do not bend your back too much. Mainly the legs should work. For more flexible and advanced feet, you can place them on stands. This will allow you to go even lower.

Main features

1. The one dumbbell option is the most common. Since this option does not require any special devices. However, with this option, not only the legs work, but also the back. That is, the load goes to the back too. And doing this exercise with heavy weight is inconvenient. Simply because it is inconvenient to hold a large dumbbell.

2. Another option is when a special pin with handles is used instead of a dumbbell. Pancakes are put on this pin, and you hold on to the handles. The essence is the same as with dumbbells, however, you can hang quite large weights and it will be convenient. Personally, I weighed up to 180 kg.

3. And the third option is when the weight is hung on the belt through a special belt and chain (or rope). With this option, the back is not loaded, and only the legs work. The hands usually rest on the shoulders. This option is used quite rarely, since few people want to bother with it. But it is indispensable when you only want to train your legs.

4. I recommend using footrests. This will increase the amplitude. But for this you still need to have a certain flexibility in the hip joints.

5. The feet, as a rule, are placed slightly wider than the shoulders and the toes are turned to the side at an angle of 45 degrees. This is done in order to engage the inner thigh.

Option 3 - Sumo squats with a ball

A large ball increases the load on the abs if it is held with outstretched arms and dropped between the thighs when squatting.

Squats with ball

Holding the ball at chest level increases the stress on your chest and back.

Squats with a ball at chest level

Plie squats with barbell

Universal practice suitable for boys and girls. Its difficulty determines its weight. At first, an empty bar is enough for women. Men hang 1-2 pancakes.

1. Take the starting classic position. Place a barbell on the trapeze.
2. Keeping your body static, squat down and straighten up after a second pause.

The projectile does not have to be held on the shoulders. It can be brought forward and held at the chest line with outstretched arms, like weights. For beginners, it is better to train with weights on a Smith machine. A bar sliding along the racks will prevent you from losing your balance, protect you from injury, and help you perform movements correctly. In this case, the entire load is focused on the adductors. Men do 15 3 squats, girls 10 2 squats.

To relieve tension and lengthen the muscle fibers responsible for chiseled shapes, stretching is needed.

1. Sit on the floor, with your back straight, reaching for your toes. Grab them with your fingers, point them towards you, and freeze for 20 seconds.
2. From a standing position, without bending your knees, place your palms on the floor.
3. Intertwine your hands, extend them above the crown, without lifting your heels, stretch upward.
4. Lie on the floor, grab your legs and press them to your chest.

Option 4 - Plie (sumo) squat with dumbbells

Plie squats with dumbbells make the exercise harder and activate the arms. To start, you can take two small dumbbells.

Plie (sumo) squat with dumbbells

If you lift dumbbells up or to the sides while squatting with your arms straight, you work your biceps and triceps.

Squats with arms to the sides

You can do squats with dumbbells doing a “French press.” To do this, when lifting, we stretch our arms up. When you squat, place your hands back behind your head. This exercise allows you to strengthen your triceps and remove the “jelly” from the inside of your arms. Check out more dumbbell arm exercises.

Squats with French press

Ways to complicate things

It’s easier to make squats with a dumbbell between your legs more difficult by changing the weight of the weight. Instead of a dumbbell, a kettlebell or barbell disc is also used.

If the goal is to increase muscle tone without significant muscle growth, use a light dumbbell and a high-repetition mode of work - 20-30 repetitions in one approach.

If training is aimed at muscle growth , use a plie with a heavy dumbbell, in the repetition range - 15-20 times per approach.

Squats with a weight between your legs are the most common method of increasing training load, but not the only one.

To make the exercise more difficult, you can use a number of other load parameters . Namely:

• Increase the number of working approaches (for example, from 3 to 5)
• Increase the number of repetitions per approach
• Reduce rest between sets (up to 20-30 seconds)
• Increase the time the muscles are under load (slower pace of movement)
• Combine all of the above methods into one

Typically, plie with your own body weight is used at home, where there is no sports equipment. Or in training for beginners, whose level of training does not yet allow them to work with weights.

The above methods are also used when working with additional weight.

Why do these squats?

“What is this strange word plie,” you ask. But few people know that it came to us from ballet and means “bending the leg.” Any lady should look stunning, so special attention should be paid to the buttocks - as the main weapon that attracts men.

The beauty of plie is that with its help you can perfectly work out the muscles of the buttocks, without increasing the overall massiveness of the legs. Slender legs and a toned butt - and any boy is yours.

Have you ever been to the gym? If yes, then you most likely paid attention to young beauties who squatted with dumbbells, legs wide apart. This is what plié is. Take your time to do this exercise; first you need to be patient and carefully prepare for it. What you should pay attention to:

• Shoes. It is better to wear sneakers with hard and stable soles. Believe me, plie is not an easy exercise; you will need to literally grow into the ground so as not to fall and perform everything technically correctly;
• Sports uniform. Clothing should be comfortable and not restrict movement. Wear pants that make it easy to do the splits. Have you sat on it yet? Don't worry, everything is ahead!

Stretching is the main preparatory stage before each workout. With poor stretching it will be several times more difficult to practice. Let's talk about how to properly stretch the ligaments of the legs and lower back.