What’s the difference between the two?
The Plie is a bending of the knees. It’s done with a slight external rotation or “turn out”. The body glides up and down like an elevator. The posterior does not jut out and back when lowering.
The Squat is a lowering of the body, by bending the knees, into a seated position over the heels. The backside goes out over the heels.
Why do Plies?
Overall strengthening of your lower body and legs.
Specifically targeting:
- Butt, (gluts maximus)
- Thighs, (quadriceps)
- Hamstrings
- Inner thighs (adductors)
Plie Exercises
– Start in 2
nd position. Second position is done with the feet shoulder width apart and the feet pointed outward.
– This exercise can be done in both a narrow and a wide stance. The weight is distributed over the entire foot with the knees back over the little toe.
– Imagine your back is sliding down a wall while you lower down.
– Your back slides up the imaginary wall as you extend the legs back to the starting position.
– The pelvis remains in a neutral position.
Why do Squats?
Overall strengthening of your lower body and legs.
Specifically targeting:
- Butt, (glutieus maximus),
- Hips (gluteus medius),
- Thighs (quadriceps),
- Hamstrings
- Calfs
Squat exercises
– Place feet parallel, shoulder-width apart, hips stacked over knees, knees over ankles.
– Shoulders back and down away from the ears.
– As you lower, the bum starts to stick out. Be sure the chest and shoulders remain upright. The back should stay straight. Keep the gaze straight ahead.
– Engage the core, while driving through the heels as you extend the legs. Imagine the feet are pushing away from one another.
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