Plie Hold Squat with Side Shift
The Plie Hold Squat with Side Shift mainly works the hip adductors (inner thighs), glutes & hips and quads, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Plie Hold Squat with Side Shift Muscles Worked
Primary
Hip Adductors; Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Abdominals (rectus abdominis)
How to do the Plie Hold Squat with Side Shift
Setup
Stand with your feet wider than shoulder-width apart, toes pointed outward at a 45-degree angle.
Lower yourself into a deep squat, keeping your chest lifted, spine neutral, and core engaged.
Place your hands on your thighs for balance or stability while maintaining the low position.
Movement
From the low position, shift your weight steadily toward your right side, increasing the bend in your right leg while stretching your left leg.
Pause briefly, then shift your weight toward your left side, bending the left leg more while stretching the right leg.
Ensure your heels remain planted on the floor throughout the entire movement.
Keep your glutes engaged and continue to alternate sides in a smooth, fluid motion without rising out of the squat position.
Plie Hold Squat with Side Shift FAQs
What muscles does the Plie Hold Squat with Side Shift work?
The Plie Hold Squat with Side Shift mainly works the hip adductors (inner thighs), glutes & hips and quads, with help from the hamstrings and core. The main muscles are the hip adductors, gluteus maximus and quadriceps femoris.
What equipment do you need for the Plie Hold Squat with Side Shift?
None. The Plie Hold Squat with Side Shift is a bodyweight exercise, so you can do it anywhere.
What workout day should the Plie Hold Squat with Side Shift go on?
It belongs on leg day in a push/pull/legs routine.
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