Sec Position Plie
The Sec Position Plie is a compound exercise that mainly works the glutes & hips and quads, with help from the hip adductors (inner thighs) and hamstrings. No equipment needed: it uses just your bodyweight.
Sec Position Plie Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hip Adductors; Hamstrings
How to do the Sec Position Plie
Setup
Start in a wide stance, significantly wider than shoulder-width, with your feet turned outward at approximately 45 degrees.
Keep your spine tall, shoulders back, and core engaged.
Extend your arms out to the side or overhead to assist in balance while maintaining an upright posture.
Movement
Initiate the movement by bending your knees slowly while keeping your back straight.
Ensure your knees travel in the same direction as your toes throughout the descent.
Lower your hips until your thighs are roughly parallel to the floor, or as far as your mobility comfortably allows.
Squeeze your glutes and press through your heels to return to the starting upright position by extending your knees and hips.
Maintain a constant, controlled tempo to focus on internal and external thigh engagement.
Sec Position Plie FAQs
What muscles does the Sec Position Plie work?
The Sec Position Plie mainly works the glutes & hips and quads, with help from the hip adductors (inner thighs) and hamstrings. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Sec Position Plie?
None. The Sec Position Plie is a bodyweight exercise, so you can do it anywhere.
Is the Sec Position 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 Sec Position Plie go on?
It belongs on leg day in a push/pull/legs routine.
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