Exercise guide
Plie Dumbbell Squat
The Plié Dumbbell Squat is a wide-stance squat performed while holding one dumbbell with both hands. The quadriceps and glutes provide much of the effort while the hamstrings, calves, and abdominals assist.
Training context
Understanding the Plié Dumbbell Squat
The toes turn outward to match the wide stance, but the exact angle should be based on hip comfort. The knees should travel in the same general direction as the toes.
Parallel thighs are not required for every lifter. Use the deepest position that preserves full-foot pressure and a controlled torso.
Technique overview
Keep the knees aligned with the feet
Hold the dumbbell securely and take a comfortable wide stance. Bend the knees and hips to lower between the legs while keeping the feet planted. Drive through the full feet to stand and avoid allowing the knees to collapse inward.
Treat this as an overview and use a range, pace, and setup you can control.