Squats with dumbbells between the legs at home: weight of the dumbbell, technique, what muscles work

July 14, 2018
Home workouts
Natalia Miroshnikova

Squats are a useful exercise that is included in all weight loss and muscle building programs. Such exercises are especially effective when combined with additional weights. But to achieve results, it is important to know how to perform squats with dumbbells between your legs.

Muscle work during training

Any such exercises primarily work the buttocks and thighs. But at the same time, they act on muscles differently. For example, during plie squats, the emphasis is on the inner thigh. While the classic version of the exercise affects the back of the leg and buttocks. Therefore, decide on your goal, and then choose the appropriate option for squats with dumbbells between your legs. What muscles work during exercise:

Quadriceps. This is the name of the muscles of the anterior thigh.
Adductor. Inner thigh. One of the most problematic areas for girls.
The biceps is the muscle responsible for flexing the knees and hips. Located on the back of the leg.
Calf muscles.

When working with weights, the load is also distributed on the back, arms, abs and upper shoulder girdle.

Why squat like that?

The most valuable benefit of weighted plie squats is the pumping of the buttocks and inner thighs. Moreover, by varying the depth of the squat, you can use more of the buttocks or quadriceps of the legs. This is relevant for girls who want to pump up their buttocks without particularly increasing the massiveness of their legs. We’ll tell you how to achieve both of these a little later.

Anyone who has already been to the gym knows how girls work on the problematic inner thigh - in a machine for bringing and spreading legs. So, plié needs to be done before this. This is the main exercise for local development of the inner thigh. Then you should get on the simulator. The exercise is designed for dumbbells or weight plates.

Execution technique

Squats with dumbbells between your legs will bring maximum benefits if done correctly. To do this, during exercise, adhere to the following recommendations:

Before training, be sure to warm up. Warm muscles are less susceptible to sprains.
During the squat, keep your back straight and do not slouch.
Do the exercises smoothly and slowly.
Don't hold your breath, because lack of oxygen is bad for your muscles.
When lowering your body down, do not bring your knees together.
Returning to the starting position, keep your knees slightly bent. Then the muscles are worked to the maximum.
The deeper you squat, the greater the load on the gluteal muscles. Therefore, if you want to pump up this zone, then lower yourself below parallel with the floor during the exercise.
Don't look down. Keep your head straight to breathe normally.
Lower yourself as you inhale and return to the starting position as you exhale.
Per workout, do 15–30 repetitions and 3–5 sets.

Don't forget to take breaks. Between approaches, it is advisable for women to catch their breath for 2 minutes. Men should reduce the break to 60 seconds.

Contraindications and precautions

Despite all the benefits and effectiveness of exercises, not everyone can do them. Avoid them if you have recently suffered a knee or spinal injury, or if you suffer from a hernia or varicose veins. If you doubt whether plie squats can be performed in your case, it is better to consult a specialist. Also keep in mind that only those who have a certain level of training can cope with the exercise. First you need to work on your flexibility and master regular squats. Before you start your workout, do a warm-up.

In addition, when asking how to properly do plie squats with a dumbbell between your legs, consider the following recommendations:

While performing the exercise, keep your back straight. The dumbbell should be close to the body.

Perform the exercise smoothly, without sudden movements or jerks.
Turning your feet 45 degrees is a convention. Place your feet in a way that your body flexibility allows, while ensuring proper technique.
Inhalation is done in the eccentric part of the movement, and exhalation is done at maximum effort.
In this exercise, the arms should be in a stationary position and not “walk”.
Make sure that your knees do not extend beyond your feet.
If you find it difficult to maintain balance, at first you can perform the exercise with your back against the wall.
You should not bring your knees together, but spread them apart, that is, work like scissors.
Plie squats with dumbbells for girls are best performed in the first part of the workout, after a warm-up of 5-10 minutes.
If you perform the exercise correctly, you should feel a characteristic burning sensation in your quadriceps, buttocks and inner thighs.
Try not to lower your head down or look at your feet. You need to look straight. Beginners can perform the exercise in front of a mirror to monitor the technique and immediately correct certain inaccuracies.
As you reach the top of the movement, try not to lock or lock your knees.
The exercises can be supplemented with calf raises, which will help additionally work the calves.
To increase the depth of the squat and increase the load on the muscles of the buttocks, it is recommended to use step platforms, placing them under both legs.
The projectile cannot be pulled by hand; use it only as a weight.
Don't hesitate. You need to move vertically, maintaining a natural arch in the lower back and looking forward.

Plie squats are recommended to be used in combination with other squats. Remember that quality is more important than quantity, so it is better to first hone the ideal technique, and only then increase both the number of executions and the weights used. It is also important to give your muscles a rest, because they grow even at rest. Well, the plie squat with dumbbells, a video of which will help you avoid mistakes when performing it, will be a worthy addition to the training program.

Classic execution

This exercise works the gluteal muscles, biceps and quadriceps. It is suitable for all athletes, regardless of gender. So, how to perform the classic version of squats with dumbbells between your legs:

Pick up a dumbbell with a suitable weight.
Place your feet shoulder-width apart, lift your chin slightly and push your butt back.
As you exhale, lower yourself, trying to lean on your heels. At this moment, it is important not to slouch or arch your back.
For maximum results, squat as deeply as possible. It is advisable to touch the dumbbell to the floor.
Hold this position for 1-2 seconds, then slowly rise up, exhaling.

There are many varieties of the classic squat for girls and boys. You will get acquainted with the technique of performing some of them below. To achieve maximum results and diversify your workouts, perform several types of squats in one workout.

Sumo

This option is suitable for girls and boys. Thanks to the exercise, the inner and outer parts of the thigh are corrected and the relief of the gluteal muscles is improved. Perform sumo as follows:

Spread your legs as wide as possible. It is desirable that the distance between them exceeds the width of the shoulders by 15–25 cm.
Hold the apparatus with a suitable weight at outstretched arms between your legs.
Pay attention to your back. It should be straight with a natural arch in the lower back.
As you inhale, squat down so that your thighs are horizontal to the floor. Do not lower your head during the exercise.
Stay at the bottom for 1-2 seconds. At the same time, make sure that your legs and buttocks are as tense as possible.
Exhale and return to the starting position. As you rise, press your heels into the floor.

This squat with a weight between the legs is quite technically difficult. In addition, if performed incorrectly, sumo can lead to injuries and sprains. So be sure to pay attention to your technique. To start, perform 10–12 repetitions per set.

Plie squats

The exercise helps tighten the inner thighs and improves the definition of the buttocks. Therefore, it is considered the best for girls. But men should also do it, especially if they are new to the sport. Even though plie squats don't build mass, they improve stretching and are great for flexibility. In addition, such exercises are useful for drying. How to do a plie:

Stretch your arms off the dumbbells so that they are parallel to the floor. If you find it difficult to hold the weight, then lower the apparatus down.
Spread your legs as wide as possible and turn your toes to the sides.
As you inhale, lower yourself smoothly. Keep your head and back straight. Squat so that your knees form a right angle.
Hold this position for 1-2 seconds, while tightening your hip and gluteal muscles as much as possible.
Exhaling slowly, rise to the starting position.

Repeat the exercise as many times as necessary. For beginners, it is enough to perform 10–12 squats per approach. In the future, increase the number of classes.

Exercises with dumbbells on the shoulders

This activity works the muscles of the lower extremities, as well as the back and shoulders, which are also stressed during this leg exercise. Perform squats as follows:

Secure the implements at the bottom of your shoulders. At the same time, make sure that a right angle is formed between the body and the elbows. And the bent arms were parallel to the floor.
Spread your legs shoulder-width apart and turn your toes slightly in different directions.
Inhale and slowly lower yourself until your thighs are parallel to the floor. Make sure that your back does not arch, and do not lower your head under any circumstances.
As you exhale, slowly return your body to the starting position.

Repeat the exercise at least 10-12 times.

Squat with weight at chest

Similar exercises replace similar exercises with a barbell. In addition to the leg muscles, during this squat the load is also distributed on the arms and chest. How to do a squat:

Take the appropriate weight and press it to your chest, bending your elbows and slightly lifting them.
Place your feet shoulder-width apart and, inhaling, slowly lower your torso towards the floor.
Pause for a second at the bottom point, and as you exhale, smoothly return to the starting position.
Repeat the squat 8-10 times.

If holding a dumbbell to your chest causes discomfort, wrap it in a soft cloth or towel. Please note that the higher you raise your elbows, the greater the load on your chest. Therefore, if you want to maximally pump this muscle group, then do not relax your hands.

How to squat with dumbbells for the buttocks - the classic version

Many types of this exercise are practiced, but the features of the technique are the same for all . Only the initial position and depth of the squats can change.

Did you know that squats are among the TOP 10 best exercises for the buttocks?

Correct techniques for performing regular squats using dumbbells:

We get up to the starting position. We take dumbbells in our hands and lower them along the body (you can put them on your shoulders). We place our legs at shoulder level, bend our back slightly, straighten our shoulders, and push our chest forward. It is unacceptable to change your back position and slouch during the exercise. It is important to press your feet firmly to the floor and not lift your heels;
We begin to lower ourselves, with our knees pointing towards our toes. When moving down, we inhale, when going back, we exhale. The depth of lowering can be controlled and performed based on the capabilities of your body and body;
We do squats until an angle of 90 degrees , while the knees should not protrude beyond the line of the toes. Toes and knees should form a straight line;
When performing the exercise, the body should tilt 45 degrees, the pelvis should be moved back;
As you rise, maintain a slight bend in your knees.

See 7 more different types of squats here.

Watch the video for more details:
Caution! When lifting, do not make sudden jerks, this can lead to injury. If you have diseases of the spine, knees, or diseases of the hip joint, it is not recommended to do too deep squats.

Bulgarian squats

Such exercises work all the muscles of the legs. To perform them you will need dumbbells, a bench or a platform. Algorithm of actions:

Take the equipment and stand with your back to the bench.
Take one leg back and place your toe on the surface of the platform. The other should be located slightly in front of the body.
As you inhale, slowly lower your body down until your thigh is parallel to the floor. It is desirable that the knee of the “hanging” leg touches the floor surface. Don't lean forward.
Hold at the bottom for 1-2 seconds and rise smoothly, remembering to exhale.

Repeat the exercise 5-10 times, then perform it on the second leg. If there is no bench or platform, then don't worry. You can perform a squat without this equipment. To do this, pick up the sports equipment and put one leg slightly forward. As you inhale, gently bend your knee and lower your body down. The front leg should be parallel to the floor. Touch the surface with the knee of your back leg. Then exhale slowly and return to the starting position.

Contraindications

Squats with dumbbells between your legs are a completely safe alternative to training with a barbell. Indeed, in this case, the load on the spine is significantly reduced. However, such activities are contraindicated for recent injuries to the knees and lower back, as well as hernia and radiculitis. In addition, you should perform squats with caution if you have varicose veins and a weak cardiovascular system.

The benefits of barbell squats

When performing a squat with a barbell, the body experiences a high load due to the use of many muscles, and the largest muscles in the human body are the muscles concentrated in the legs.

Thanks to the involvement of most of the muscles in the work, metabolic processes are launched, which, in turn, affect the reduction of fat, since, firstly, the exercise is very energy-intensive, and secondly, subsequent recovery occurs in a large number of muscles at once.
An increase in the production of anabolic hormones, accordingly, increases the body's anabolism. This is the most effective exercise for gaining muscle mass.
Thanks to the involvement of stabilizer muscles, performance during other exercises improves.
After the release of testosterone into the blood, the mechanism of positive effects begins to start in a chain. The release of testosterone increases potency, regardless of age.
The respiratory and cardiovascular systems are also strengthened and developed. Squats have a positive effect on ligaments and joints, provided the exercise is performed correctly and the working weight is gradually increased.
Blood circulation improves.
Squats with a barbell develop coordination of movements and also improve mobility of the whole body, this occurs due to the development of stabilizer muscles and the involvement of a large number of muscles.
And, of course, barbell squats give the athlete an aesthetic appearance.

Precautionary measures

Squats with dumbbells between your legs at home are fraught with various injuries and sprains. To avoid trouble, first of all, do not use equipment that is too heavy. Start training with light dumbbells or no dumbbells at all. And only when you feel that you have developed your muscles sufficiently, increase the weight. And also adhere to the following rules:

Do not lean on your toes while squatting. This will cause you to lose your balance. Therefore, place your center of gravity on your heels and the outer parts of your feet.
During squats, make sure that your knees do not extend beyond your toes. In this case, the load on the joints will increase, which will lead to their abrasion.
Keep your body straight and never slouch. Otherwise you will damage your spine.
To avoid problems with balancing, do not point your toes out more than 30 degrees.
Look straight ahead or slightly up. Then your back will be kept in the correct position.
When performing squats with dumbbells between your legs, be sure to perform the exercise smoothly. Remember, sharp lunges lead to sprains and even torn ligaments.
During exercise, keep your core muscles in static tension. Thanks to this approach, your position will become more stable, in addition, you will reduce the load on the spine and prevent injury.

Weighted squats are a great exercise to help you achieve noticeable results. But it is important that the technique of performing the exercise is correct. In addition, do not forget that a visible effect is achieved only by regular training and alternating classes.

Advantages

The plie squat is both an additional, final exercise for pumping large muscles, and independent, replacing squats with weights or jumps. When done correctly, it has a number of advantages:

the plie exercise is considered the least traumatic;
using the adductor muscles of the legs, it purposefully works and tightens the inner thighs, which are difficult to reach compared to other types of training;
plie with dumbbells for girls allows you to avoid overstressing the quadriceps of the thigh - compared to classic squats, the front part is less loaded;
tighten the buttocks, making them more rounded;
do not load the spine, does not injure the knee joints, provided the correct technique is followed, therefore suitable for people with back injuries;
makes joints and ligaments more mobile, elastic, stronger;
improve coordination of movements;
improve blood circulation in the pelvic organs;
allow you to use any convenient type of equipment during training;
due to its ease of implementation and minimal load on the spine, it is ideal for home workouts, including for pregnant women.

Plie is popular among girls who visit fitness clubs, as it helps to quickly get rid of excess fatty tissue on the hips and get them in shape.

This exercise is often confused with sumo - the two techniques are similar to each other, however, there are significant differences in the degree of load distribution and method of execution:

when performing sumo, the inner thighs are worked out less intensively compared to plie;
in sumo, the athlete uses more weight than in plie;
sumo squats involve moving the pelvis back, reaching the bottom point with the torso tilted forward, plie is performed with a straight body;
Plie requires a wider stance of the legs.

The movement also improves coordination and promotes proper movement patterns—knee abduction and hip flexion rather than hip abduction.