Barre Sec Position Grand Plie
The Barre Sec Position Grand Plie mainly works the quads and glutes & hips, with help from the hip adductors (inner thighs) and hamstrings. You'll need: chair.
Required Equipment
Barre Sec Position Grand Plie Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hip Adductors; Hamstrings
How to do the Barre Sec Position Grand Plie
Setup
Stand with your back long and upright, one hand resting lightly on the back of a chair for balance.
Place your feet wider than shoulder-width apart, with your toes turned out at a 45-degree angle.
Movement
Inhale as you slowly bend your knees until your thighs are nearly parallel to the floor, maintaining an upright posture throughout the movement.
Ensure your knees are tracking over the center of your feet throughout the descent.
Exhale as you press through your heels to return to the starting, upright position, engaging your glutes at the top.
Form Tips
Keep your chest lifted and your core engaged.
Avoid leaning forward; maintain a vertical spine line as if your back is sliding against an invisible wall.
Barre Sec Position Grand Plie FAQs
What muscles does the Barre Sec Position Grand Plie work?
The Barre Sec Position Grand Plie mainly works the quads and glutes & hips, with help from the hip adductors (inner thighs) and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Barre Sec Position Grand Plie?
Chair.
What workout day should the Barre Sec Position Grand Plie go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.