How to Do Pli� Squats: Step-by-Step Guide

This updated guide explains how to Do Pli� Squats through clear steps, practical examples, and important checks that help prevent common errors.

Getting in the Starting Position

Stand with your feet spaced slightly wider than shoulder-width apart. Point your toes very slightly outwards.
Hold a dumbbell by one end with both hands between your legs. Keep your head up and your back straight.

Performing the Exercise

Lower yourself into a sitting position. Your thighs should be as parallel to the floor as you can get them.
Press through your feet and push your hips forward to return to the starting position. Make sure that you keep your weight on your heels as you stand up.

Advanced Version

To make this exercise more challenging you can use heavier weights.
You can also hold each pli� squat for a 5 to 10 seconds before you stand up.

Frequency

Do 15 to 20 repetitions of this exercise per set on each side. Repeat until you've completed 3 to 4 sets. For best results, superset this exercise with reps of 15 to 20 hip raises.
In order to start seeing/feeling results, aim to do 3 to 4 sets 4 days a week for 5 to 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.

FAQ

What is the easiest way to Do Pli� Squats?

Start with the requirements in this guide, then follow each step in order. Check the result after every major change so problems are easier to identify.