Side-Step Sec Position Plie with Arm Extension
The Side-Step Sec Position Plie with Arm Extension mainly works the quads and glutes & hips, with help from the hip adductors (inner thighs) and shoulders. No equipment needed: it uses just your bodyweight.
Side-Step Sec Position Plie with Arm Extension Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hip Adductors; Front Shoulder (anterior deltoid)
How to do the Side-Step Sec Position Plie with Arm Extension
Setup
Stand with your feet wider than shoulder-width apart.
Turn your toes outward at a 45-degree angle.
Keep your back straight, chest lifted, and core engaged.
Extend your arms straight out to the sides at shoulder height, palms facing down.
Movement
Lowering: Inhale as you slowly bend your knees, tracking them directly over your toes. Ensure your thighs are parallel to the floor or as low as your flexibility allows, maintaining an upright torso.
Extension: As you lower into the squat, maintain the horizontal position of your arms.
Return: Exhale as you push through your heels to return to the starting upright position, squeezing your glutes at the top.
Consistency: Keep the entire movement controlled and fluid without locking your knees fully at the top of the movement to maintain constant muscle tension.
Side-Step Sec Position Plie with Arm Extension FAQs
What muscles does the Side-Step Sec Position Plie with Arm Extension work?
The Side-Step Sec Position Plie with Arm Extension mainly works the quads and glutes & hips, with help from the hip adductors (inner thighs) and shoulders. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Side-Step Sec Position Plie with Arm Extension?
None. The Side-Step Sec Position Plie with Arm Extension is a bodyweight exercise, so you can do it anywhere.
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