Understanding Plies and Squats

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 2nd 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.    ]]>