Plie Squat
The Plie squat is an excellent exercise for building strength in the gluts - quadriceps - and inner thigh (adductor) muscles.
It's essential that you aim to keep your feet pointing outwards in a Plie ballet stance, ideally with your heels under your shoulders.
Avoid letting your knees go pass your toes, or your buttocks go lower than your knees, as this will increase the pressure on your quadriceps, and can result in injury.
Smoothly squat yourself down, keeping your back straight throughout the movement, holding in the final lowered phase for 1 - 2 seconds prior to returning back up again, repeating for desired number of reps.
On your upward movement, focus on clenching your gluts during the lift, and maintaining a straight back.
Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.
Look in the Home Workout area for a great sample workout, if any of these exercises are too hard, then adjust them to your own needs.
Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet
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