Bodybuilding Exercise & Workouts
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Plie Dumbbell Squat
Training Tips
Muscles worked: Hip Adductors, Gluteus Maximus, Gluteus Medius, Quadriceps, Abdominals, back muscles
Position your feet 2-4 inches wider than your shoulders.
Hold one or two dumbbell in front of your body.
Point your toes out at a 45 degree angle.
While standing upright, keep your knees slightly bent with your hips in a neutral position.
Don't arch your lower back.
To begin the exercise, start by moving your hips back like you were going to sit in a chair.
Then, bend your knees letting them follow the exact angle of your toes.
Lower your body until your thighs are parallel to the floor or to a position that feels comfortable to you.
Exhale and return to the starting position.
Remember to maintain good posture with your chest up.
Exercise Data : General exercise guideline
WARNING: Before beginning this or any exercise program, consult your physician.

Equipment Required:
Adjustable Dumbbells
Weight Plates

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Exercise Safety
Training tips
  • Consult a physician before you begin an exercise program.
  • Always warm up before your workout with 5-10 minutes of cardiovascular exercise. Then stretch slowly, exhaling as you gently stretch each muscle. Without bouncing, hold each stretch for at least 10 to 30 seconds. Following your strength training regimen, stretch again to complete your workout.
  • Maintain proper spinal alignment and head positioning throughout your workout.
  • For maximum results, follow a complete program that includes proper nutrition, aerobic exercise and strength training.
  • To gain the most benefit out of your workout, it is necessary to use muscles that complement each other. When using a particular muscle, you should use the supporting muscles as well.
  • Do not attempt to lift more weight than you can comfortably handle. Avoid the risk al injury by remaining within your limits.
  • Do not hold your breath. Exhale during the pressing action, and inhale upon returning to the start position. assumes no responsibility for personal injury or property damage sustained by or through use of this website © 2003-2007 All rights reserved