Plie Dumbbell Squat

What it is

This compound movement is a wide-stance squat that uses a single dumbbell to add resistance. It primarily targets your quadriceps, effectively strengthening the front of your thighs. You will also engage your glutes, hamstrings, and abdominal muscles throughout the movement.

Technique tips

• Stand with a wide stance and your toes pointing outward.
• Lower until your thighs are parallel with the floor.
• Drive through your heels to return to the starting position.
• Inhale as you descend and exhale as you press up.
• Keep your chest lifted and maintain a neutral spine.
• Engage your core to stabilize your torso.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.