How many sets and reps of the dumbbell plie squat should a beginner do?

Begin with 2 to 3 sets of 12 to 15 reps, taking a one-count pause at the bottom of every rep, and rest about a minute between sets. Once you can hold that pause for the whole set without the stance narrowing, move up in dumbbell weight in small jumps rather than adding many more reps.

What can I use instead of a dumbbell for the plie squat?

A single kettlebell held the same way between the legs works equally well, and so does a loaded backpack or a heavy jug of water if that's what you have. Without any load at all, a bodyweight sumo-stance squat with your hands clasped at your chest still trains the same wide-stance, inner-thigh pattern.

What does the dumbbell plie squat train, and when is it not the right choice?

It's an inner-thigh and quad accessory best used for higher-rep work after your main squat or hinge, building hypertrophy and control in a wide stance most training misses. It's a poor choice as a main strength lift, since the narrow range and single-dumbbell load cap how heavy you can safely go, and it's uncomfortable for anyone with irritated hips or groin.

Beginner

Dumbbell Plie Squat

The plie keeps the torso more vertical than a sumo squat, so the inner thighs and quads take on the work instead of the hips shifting back. Hanging the dumbbell between your legs lets you load deep without folding forward. It is a great inner-thigh accessory for higher reps once the big lifts are done.

Equipment: Dumbbell
Body part: Quads, Thighs
Type: Strength
Browse by muscle: Adductor Longus, Adductor Magnus
Browse by movement: Squat

How to do it

1
Stand tall with feet wider than shoulder width and toes turned out.
2
Hold one dumbbell with both hands, arms straight, letting it hang between your thighs.
3
Brace your core and keep your torso as upright as you can.
4
Bend the knees and lower straight down until the dumbbell nears the floor.
5
Drive up by pressing your thighs together and standing tall.
6
Squeeze the inner thighs hard at lockout, then repeat.

Tips

Keep your knees traveling out in line with your toes for the whole rep.
Stay upright; if you feel it mostly in the glutes you are hinging back too far.
Pause a beat at the bottom to build tension through the adductors before driving up.

Variations

Common mistakes

The stance narrows over the course of a set as fatigue sets in, sneaking the movement back toward a regular squat and off the inner thighs.
The dumbbell swings out away from the body during the descent instead of hanging straight down, pulling the shoulders and upper back into the work.
Locking the knees out hard at the very top of each rep transfers the squeeze from the adductors to the knee joint itself.
Rushing out of the bottom without the pause skips the moment where the adductors actually build tension, turning the set into a bounce.
The heels rise off the floor as the width and turnout increase, which trades ankle stability for a few extra degrees of depth.

Frequently asked

How many sets and reps of the dumbbell plie squat should a beginner do?: Begin with 2 to 3 sets of 12 to 15 reps, taking a one-count pause at the bottom of every rep, and rest about a minute between sets. Once you can hold that pause for the whole set without the stance narrowing, move up in dumbbell weight in small jumps rather than adding many more reps.
What can I use instead of a dumbbell for the plie squat?: A single kettlebell held the same way between the legs works equally well, and so does a loaded backpack or a heavy jug of water if that's what you have. Without any load at all, a bodyweight sumo-stance squat with your hands clasped at your chest still trains the same wide-stance, inner-thigh pattern.
What does the dumbbell plie squat train, and when is it not the right choice?: It's an inner-thigh and quad accessory best used for higher-rep work after your main squat or hinge, building hypertrophy and control in a wide stance most training misses. It's a poor choice as a main strength lift, since the narrow range and single-dumbbell load cap how heavy you can safely go, and it's uncomfortable for anyone with irritated hips or groin.

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