Sec Position Plie Rise
The Sec Position Plie Rise is a compound exercise that mainly works the quads, glutes & hips and calves / shins, with help from the hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Sec Position Plie Rise Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus); Upper Calf (gastrocnemius)
Secondary
Hip Adductors
How to do the Sec Position Plie Rise
Setup
Start by standing with your feet significantly wider than shoulder-width apart, toes turned outward (externally rotated).
Keep your chest tall, shoulders back, and core engaged.
Movement
Plie: Perform a deep squat by bending your knees in the direction of your toes. Keep your heels on the ground for the duration of this bottom phase, ensuring your knees tracking over your toes.
Transition: As you extend your legs to return to the upright standing position, press through the balls of your feet to lift your heels completely off the floor into a releve position.
Return: Carefully lower your heels back to the floor while maintaining an upright posture and engaged core, preparing for the next repetition.
Key Tips for Form
Ensure your back remains straight, avoiding any forward lean while squatting.
Keep your weight evenly distributed between both feet.
Maintain control throughout the movement, especially during the descent of the heels.
Sec Position Plie Rise FAQs
What muscles does the Sec Position Plie Rise work?
The Sec Position Plie Rise mainly works the quads, glutes & hips and calves / shins, with help from the hip adductors (inner thighs). The main muscles are the quadriceps femoris, gluteus maximus and gastrocnemius.
What equipment do you need for the Sec Position Plie Rise?
None. The Sec Position Plie Rise is a bodyweight exercise, so you can do it anywhere.
Is the Sec Position Plie Rise 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 Rise go on?
It belongs on leg day in a push/pull/legs routine.
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