▸ Legs
Plie Dumbbell Squat
QuadricepsDumbbell
beginner · compound · strength
Also works: Abdominals · Calves · Glutes · Hamstrings
A quadriceps movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent.
02
Your toes should be facing out. Note: Your arms should be stationary while performing the exercise. This is the starting position.
03
Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Make sure to inhale as this is the eccentric part of the exercise.
04
Press mainly with the heel of the foot to bring the body back to the starting position while exhaling.
05
Repeat for the recommended amount of repetitions.