The plie and sumo squat is a variation of the dumbbell squat that involves a wide stance and outward toes. This position allows you to give the maximum load to the inner thighs and buttocks.
Use
This is a simple type of squat that is good for beginners and those who, for whatever reason, cannot use a barbell and relatively large weights. It is ideal for home training. Only one dumbbell or kettlebell is required. At the initial stage is suitable for both women and men.
Pliés are very similar to sumo squats, but there are differences. During the plie squat feet are placed at shoulder width, with sumo as wide as possible.
Other variations are also used:
During the "sumo" squat, the pelvis is pulled back and the back is tilted forward, about the same as in the classic squat, and you can take more work weight;
In the plié squat, the pelvis is moved backward slightly and the back is held upright, while using less weight and putting more pressure on the muscles of the inner thigh.
The plié and sumo squats are excellent for pumping the inner thighs and tightening the buttocks. These exercises will also help to strengthen the muscles of the biceps thighs, camel muscles, lower back, buttocks and thighs. They develop flexibility of hip joints and improve mobility, as well as include back and abs.
The nuances of the load on specific muscles depend on the chosen technique.
.
Benefits of Plie and Sumo Squats
- The big advantage of this type of squat is that it eliminates direct load on the spine;
- Provide a comprehensive workout of the leg muscles, with the working weight is much less than in the classical version and the overall load on the body is not as powerful, although of course these squats do not provide a powerful metabolic effect as the classical, but now about this. Technically, plié and sumo squats are also much easier.
- Plié and sumo squats help to work the muscles in the lower part of the body, affecting the areas that work poorly in the performance of the classic squats, they can effectively pump the traditional female problem area - the inner surface of the thighs. They also tighten the gluteal muscles and make them more rounded;
- They do not require a squat rack and a backup partner, which are indispensable for other types of squats;
- Can be performed by people of any level of training;
Plié and Sumo Squat Techniques
- Stand up straight, tense your abs and hold a dumbbell with a grip on top of the bar (at the base). Place your feet shoulder-width apart, bend your knees slightly and spread your feet outward (to about a 45-degree angle).
- Dumbbell respectively between your legs. This is your starting position.
- As you breathe in, begin to squat, bending your legs at the knees slowly. Lower yourself until your hips are parallel to the floor or even slightly lower.
- You should feel a good stretching of the adductor muscles, and as you exhale, with the effort of your legs, rise to the starting position, as if pushing the floor with your heels.
Conclusions
The plié and sumo squat is a fairly simple version of the squat, which is great for girls and in cases where a barbell is not available, such as at home.
Since it is a basic exercise, even though it is simple, it should be performed at the beginning of leg training.
