Ballet First Position Grand Plie
The Ballet First Position Grand Plie is a compound exercise that mainly works the quads, glutes & hips and hip adductors (inner thighs), with help from the calves / shins. You'll need: chair.
Required Equipment
Ballet First Position Grand Plie Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus); Hip Adductors
Secondary
Upper Calf (gastrocnemius)
How to do the Ballet First Position Grand Plie
Setup
Stand tall with your heels touching and toes turned outward to form a 'V' shape (First Position).
Place one hand lightly on a chair for balance.
Maintain an upright spine and engage your core throughout the movement.
Execution
Begin to lower yourself by bending at the knees. Ensure your knees track directly over your toes as you descend.
Keep your heels connected for as long as possible until they naturally lift off the floor during the deepest part of the squat.
Lower until your thighs are roughly parallel to the floor, or as deep as your flexibility allows.
Reverse the movement by pushing through the balls of your feet, keeping your weight centered over your feet.
Lower your heels back to the floor as you return to the starting upright position.
Ballet First Position Grand Plie FAQs
What muscles does the Ballet First Position Grand Plie work?
The Ballet First Position Grand Plie mainly works the quads, glutes & hips and hip adductors (inner thighs), with help from the calves / shins. The main muscles are the quadriceps femoris, gluteus maximus and hip adductors.
What equipment do you need for the Ballet First Position Grand Plie?
Chair.
Is the Ballet First Position Grand Plie a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Ballet First Position Grand Plie go on?
It belongs on leg day in a push/pull/legs routine.
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