The Down Low – Plie vs. Squat

Plie in 1st and 2nd Position The Plie is a bending of the knees. It’s done with a slight external rotation or “turn out”. The plié targets different muscles than the squat. Overall strengthening of your lower body and legs. Plies Target:

  • Butt, (gluts maximus)
  • Thighs, (quadriceps)
  • Hamstrings
  • Inner thighs (adductors)
Start in a 1st or 2nd position. First position is done with the feet in a “V” stance. Second position is done with the feet shoulder width apart and the toes angles outward. The Second Plie position may 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. [caption id="attachment_9748" align="alignleft" width="268"]SECOND POSITION PLIE SECOND POSITION PLIE[/caption] [caption id="attachment_9743" align="aligncenter" width="160"]FIRST POSITION PLIE FIRST POSITION PLIE[/caption]   Squats The squats are a great leg and abdominal, and balance exercise. They are completely functional. We squat through out the day, sitting down, getting in and out of the car, picking items up off the floor, getting dressed, ect. Overall strengthening of your lower body and legs. Squats Target:
  • Butt, (glutieus maximus),
  • Hips (gluteus medius),
  • Thighs (quadriceps),
  • Hamstrings
  • Calfs
[caption id="attachment_9750" align="alignnone" width="184"]Squat Squat[/caption] 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 butt 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.  ]]>