Double-Pulse Plie in Sec Position
The Double-Pulse Plie in Sec Position is a compound exercise that mainly works the glutes & hips, hip adductors (inner thighs) and quads, with help from the hamstrings. No equipment needed: it uses just your bodyweight.
Optional Equipment
Double-Pulse Plie in Sec Position Muscles Worked
Primary
Glutes (gluteus maximus); Hip Adductors; Quads (quadriceps femoris)
Secondary
Hamstrings
How to do the Double-Pulse Plie in Sec Position
Setup
Stand with your feet wider than shoulder-width apart, toes pointed outward at a 45-degree angle.
Place one hand on the back of a chair for balance, keeping your torso upright.
Movement
Lower your hips by bending your knees, ensuring they track directly over your toes.
Keep your chest high and back straight throughout the movement.
Perform a small, controlled pulse at the bottom of the squat before returning to the standing position.
Engage your inner thighs and glutes as you press back up to the starting position.
Double-Pulse Plie in Sec Position FAQs
What muscles does the Double-Pulse Plie in Sec Position work?
The Double-Pulse Plie in Sec Position mainly works the glutes & hips, hip adductors (inner thighs) and quads, with help from the hamstrings. The main muscles are the gluteus maximus, hip adductors and quadriceps femoris.
What equipment do you need for the Double-Pulse Plie in Sec Position?
None. The Double-Pulse Plie in Sec Position is a bodyweight exercise, so you can do it anywhere.
Is the Double-Pulse Plie in Sec Position 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 Double-Pulse Plie in Sec Position go on?
It belongs on leg day in a push/pull/legs routine.
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