Plie Squats

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Plie Sqauts

Bar As a Balance Tool: Place feet more than hip distance apart. Turn the toes out. Place the Body Bar® in front of you with one end on the ground and the other lightly grasped in your hands. Bend the knees as you sink your pelvis towards the floor without moving the hips back. Keep weight in the heels as you lower; knees behind the toes. Push through the heels and extend the knees to return to the start position. Use the bar as a reminder to travel vertically by moving the hands down the bar as you descend and up the bar as you return to the start position. To advance this exercise, you can pick the bar up with you as you stand up, barely touching the bar to the floor as you descend.

NOTE: Using the bar as a balance tool will allow you to focus on moving straight up and down, keeping weight in the heels and exploring a big range of motion for the full benefit of the exercise. May be performed stationary or moving (stepping out to the side and executing the pliè then return to center).

Front Hold: Place feet more than hip distance apart and turn the toes out, fold your arms and place your hands on the opposite shoulder. The Body Bar® will rest right above the elbows. Bend the knees as you sink your pelvis towards the floor without moving the hips back. Be certain to keep weight in the heels as you lower down and have the knees behind the toes. Push through the heels and extend the knees to return to the start position. Keep the elbows lifted (which will keep the chest lifted) to keep the bar in place as you lower down.

NOTE: When squatting, many people have a tendency to drop the chest as they lower down. When holding the bar at shoulder height on your arms, you will be reminded to keep the chest lifted throughout the exercise. May be performed stationary or moving (stepping out to the side and executing the pliè then return to center).

Shoulder Hold: Place feet more than hip distance apart and turn the toes out, bring the Body Bar® up and over your head to rest lightly on the fleshy part of your upper back. Bend the knees as you sink your pelvis towards the floor without moving the hips back. Be certain to keep weight in the heels as you lower down and have the knees behind the toes. Push through the heels and extend the knees to return to the start position. Make sure you do not pull on the bar during the squat, but rest your hands lightly on the underside of the bar during the execution.

NOTE: The shoulder hold (behind the head) is a common use of the BodyBar during a squat. However, if you have shoulder flexibility limitations, this may not be a good option for you. Try the front hold instead. May be performed stationary or moving (stepping out to the side and executing the pliè then return to center).

Knee Hold: Place feet more than hip distance apart and turn the toes out, hold the bar in an underhand grip and rest the bar right above the knees. Push the hips back while you bend the knees, as if you were sitting into a low chair. Bend the knees as you sink your pelvis towards the floor without moving the hips back. Be certain to keep weight in the heels as you lower down and have the knees behind the toes. Push through the heels and extend the knees to return to the start position. The objective of the exercise is still to sit low while keeping the chest lifted; avoid over-emphasizing the bar going below the knees by moving your chest forward.

NOTE: Holding the bar towards the knees is a nice alternative to the Shoulder Hold or Front Hold. The Squat is still weighted, but the shoulder requirement is greatly decreased. May be performed stationary or moving (stepping out to the side and executing the pliè then return to center).

Alignment Tool: Place feet more than hip distance apart and turn the toes out, place the Body Bar® on the ground and the other end lightly grasped in your hand and in close toward the shoulder on the inside of the thigh. Bend the knees as you sink your pelvis towards the floor without moving the hips back. Be certain to keep weight in the heels as you lower down and have the knees behind the toes. Push through the heels and extend the knees to return to the start position. Remember to maintain a light grip on the bar and keep the bar perpendicular to the ground throughout the exercise.

NOTE: Proper knee alignment during a squat is crucial. At times, the knees tend to either fall in towards the midline of the body or out away from the midline. By placing the bar right next to your knee, you will constantly be reminded to focus on knee alignment throughout the exercise.