Work your Glutes Gracefully — the Plié Squat

We all want to better up our buttocks–whether it be to look nice or to gain a good amount of muscle and strength. Either way, you need a path to get there. And now I give you…the Plié Squat (with turns)! It’s good for anyone wanting to build quad and glutes muscle or simply tone. Trust me, it’s a toughie (I’m still feeling the remnants of muscle fiber tears, three days later).

Gluteus maximus muscle * compressed with pngcrush

Your Very Own Gluteus Maximus

Just because it sounds fruity and fluffy, doesn’t mean it won’t kick your glutes into gear. And this is not just a exercise for girls, it helps build great muscle which is where a lot of your leg strength comes from. And, anyways, anyone who knows me, knows that I hate gender restrictions and suggestions. Do what you do and do it for you. Usually, it’s just a Plié squat, pure and simple. However, I like add two lunge turns to one rep (inspired by Women’s Health) to really get the heat burning in my quads and glutes. Want some power? Get ready for a Plié!

The Plié Squat (with lunge turns)

  1. You can choose to do this with or without weights (I typically like using a barbell with weight because it’s easy to control)
  2. Attention! Begin in a wide stance, with your toes pointing away from your body (like horse stance, nice wide stance, but remember that toes point outward!). You will look like you are about to do a very wide-stance Plié.
  3. Squat down as low as you can without compromising your form (back should be straight, knees in line with toes, and neck straight). Make sure your knees do not fall inward. 
  4. Turn to your left from the squat position, creating a lunge to your left side
  5. Return to squat
  6. From squat position, turn to your right for a lunge to your right side
  7. Return to starting standing position
  8. Looks below for a picture instruction of these steps

That’s one rep. So I hope that you’re starting to see that maybe this isn’t as easy as the name makes it out to be. I usually go for 12 reps (painfully groaning my way there) and 3-4 sets of those reps. You will definitely feel your legs crying of fatigue after this and most certainly feel those muscle fiber tears the next day (and the day after that…aaand the day after that).

Tell me how this went for you!  And as always, if you want free consultation or workout plan, feel free to email me at alana.ppowell@gmail.com

Cheers! 

10 Responses to "Work your Glutes Gracefully — the Plié Squat"

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  1. Leah

    September 7, 2012 at 11:10 am

    Looks challenging! I’m going to give this a try with a kettle bell!

    Reply
  2. Amanda

    September 11, 2012 at 9:13 am

    I may have to incorporate this into my workout today!

    Reply
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