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Pilates Plie Squats (Parallel, Turned Out, Flat, and Heels)

Angle Based Images : Pilates Plie Squats Video
Angle Based Images : Pilates Plie Squats (parallel, Turned Out, Flat, And Heels) Video
Angle Based Images : Pilates Plie Squats (parallel, Turned Out, Flat, And Heels) Video
Angle Based Images : Pilates Plie Squats (parallel, Turned Out, Flat, And Heels) Video
Angle Based Images : Pilates Plie Squats (parallel, Turned Out, Flat, And Heels) Video
Pilates Plie Squats (Parallel, Turned Out, Flat, and Heels) : Step 1
Step 1 Stand with your feet hip-width apart. Reach your arms out in front and hold them at shoulder height.
Pilates Plie Squats (Parallel, Turned Out, Flat, and Heels) : Step 2
Step 2 Bend your knees and lower your hips toward the floor.
Pilates Plie Squats (Parallel, Turned Out, Flat, and Heels) : Step 3
Step 3 Press into your feet and squeeze your glutes to return to a standing position.
Pilates Plie Squats (Parallel, Turned Out, Flat, and Heels) : Step 4
Step 4 Lift your heels up.
Pilates Plie Squats (Parallel, Turned Out, Flat, and Heels) : Step 5
Step 5 Bend your knees with your heels lifted.
Pilates Plie Squats (Parallel, Turned Out, Flat, and Heels) : Step 6
Step 6 Straighten your legs.
Pilates Plie Squats (Parallel, Turned Out, Flat, and Heels) : Step 7
Step 7 With your feet flat, externally rotate your heels.
Pilates Plie Squats (Parallel, Turned Out, Flat, and Heels) : Step 8
Step 8 Bend your knees.
Pilates Plie Squats (Parallel, Turned Out, Flat, and Heels) : Step 9
Step 9 Straighten your legs.
Pilates Plie Squats (Parallel, Turned Out, Flat, and Heels) : Step 10
Step 10 Externally rotate your legs and lift your heels.
Pilates Plie Squats (Parallel, Turned Out, Flat, and Heels) : Step 11
Step 11 Bend your knees.
Pilates Plie Squats (Parallel, Turned Out, Flat, and Heels) : Step 12
Step 12 Straighten your legs.

Progressions & Variations

Beginner Tips

During this movement: Release at your hips as you lower, press through your whole foot as you push into the floor, and tighten your glutes to straighten up.

Benefits

Helps create hip mobility while strengthening glutes.

Modifications

To modify, use a chair or wall for balance.

Related Exercises

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