Plie squat

 

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Target // Glutes, hips, thighs

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. Your toes should be facing out.
Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Press mainly with the heel of the foot to bring the body back to the starting position. Repeat for the recommended amount of repetitions.

Note: Your arms should be stationary while performing the exercise.