How many reps of the plie releve pulse should someone new to it do?

Cap the first attempts at 8 to 10 pulses per set for 2 sets, since holding the heels up the whole time fatigues the calves faster than the flat-footed version. Progress by holding the heels lifted for longer between sets before you add more pulses.

How do you make the plie releve pulse easier or harder?

To make it easier, lower the heels partway between pulses instead of holding releve for the entire set. To make it harder, close the base slightly, use only a fingertip on the barre for balance, or add a few seconds of stillness at the bottom of the plie between pulses.

What is the plie releve pulse good for, and when should you skip it?

It layers a calf and balance challenge on top of the usual quad and inner-thigh work of a plie, making it a natural progression once flat-footed plie pulses feel easy. Skip it if you have ankle instability or a recent ankle sprain, since balancing on the balls of the feet in a bent-knee position demands a lot from an ankle that is not fully healed.

Intermediate

Plie Releve Pulse (Second Position)

This combines two barre classics: the second-position plie and the releve. You sink into a wide turned-out squat while staying lifted on the balls of the feet, then pulse in that demanding position. The heels-up base ramps up the calf and balance challenge on top of the usual quad and inner-thigh work, so treat it as a step up from flat-footed plie pulses.

Equipment: Body Weight
Body part: Calves, Quads
Type: Balance, Strength
Browse by muscle: Rectus Femoris
Browse by movement: Calf Raise, Squat

How to do it

1
Take a wide second-position stance with legs turned out and a hand on the barre.
2
Rise onto the balls of both feet and hold the heels high.
3
Keeping the heels lifted, bend the knees out over the toes into a plie.
4
Pulse up an inch and down in the squat without dropping the heels.
5
Keep the torso vertical and the knees pressing wide throughout.
6
Finish the reps, then straighten the legs before lowering the heels.

Tips

Fight to keep the heels high the entire set; letting them sink cheats the calves.
Drive the knees open so they align over the second and third toes.
Brace the core to keep balance steady over the narrow base.

Variations

Common mistakes

The arches roll inward as the balls of the feet bear weight for the whole set, collapsing the foot instead of keeping it lifted and strong.
As fatigue builds, the plie depth shrinks into a shallow bounce near the top instead of a full pulse through the same range each time.
The knees knock closer together on the way up from each pulse, losing the wide turnout the position started with.
Gripping the barre hard with the whole hand instead of resting light fingers on it lets the arm do balance work the legs and core are supposed to own.

Frequently asked

How many reps of the plie releve pulse should someone new to it do?: Cap the first attempts at 8 to 10 pulses per set for 2 sets, since holding the heels up the whole time fatigues the calves faster than the flat-footed version. Progress by holding the heels lifted for longer between sets before you add more pulses.
How do you make the plie releve pulse easier or harder?: To make it easier, lower the heels partway between pulses instead of holding releve for the entire set. To make it harder, close the base slightly, use only a fingertip on the barre for balance, or add a few seconds of stillness at the bottom of the plie between pulses.
What is the plie releve pulse good for, and when should you skip it?: It layers a calf and balance challenge on top of the usual quad and inner-thigh work of a plie, making it a natural progression once flat-footed plie pulses feel easy. Skip it if you have ankle instability or a recent ankle sprain, since balancing on the balls of the feet in a bent-knee position demands a lot from an ankle that is not fully healed.

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