The plie squat exercise is great for toning the inner thighs. This exercise also works your core, glutes, thighs, ankles and calves.
Plie Squat exercise instructions
To perform the plie squat with calf raise exercise, follow these instructions:
- Start by standing with your feet wider than hip-width apart, with your feet pointed outwards.
- Holding a dumbbell or a kettlebell with both hands, slowly lower yourself down into a plie squat. Keep your abs held in tight to support your lower back. Chest lifted, back straight. Do not lean forward.
- Lower your glutes towards the floor. Go as low as you can.
- Extend your legs to stand and press up onto the balls of your feet.
- Return to the start position and repeat.
Perform 3-4 sets of 12-20 reps depending on your level of fitness.
Plie Squat Exercise: Health Benefits Explained by a Health Coach
The Plie Squat Exercise with Calf Raise is a powerful, low-impact lower-body movement inspired by barre and functional strength training. It combines a wide-stance squat with a controlled heel lift, delivering strength, stability, and mobility benefits in one elegant exercise.
1. Strengthens Inner Thighs and Glutes
Unlike a standard squat, the turned-out stance of the Plie Squat Exercise places greater emphasis on the inner thighs (adductors) while still strongly activating the glutes. This helps create balanced lower-body strength and improves hip stability, which is essential for everyday movement and injury prevention.
2. Builds Calf Strength and Ankle Stability
Adding a calf raise transforms this exercise into a multi-joint strength builder. The calves support walking, running, and balance, and strengthening them improves ankle stability, reduces strain on the knees, and enhances overall lower-leg endurance.
3. Improves Balance and Coordination
The transition from squat to calf raise challenges your proprioception (body awareness). This makes the Plie Squat Exercise especially beneficial for improving balance, posture, and coordination—key components of long-term mobility and fall prevention.
4. Enhances Core Engagement and Posture
Maintaining an upright torso during the movement activates the deep core muscles, supporting spinal alignment and postural control. This makes the exercise particularly valuable for those who sit for long periods or experience lower-back tension.
5. Low-Impact but Highly Effective
Because it’s joint-friendly and controlled, the Plie Squat Exercise is suitable for beginners, postnatal clients, and anyone seeking a low-impact strength workout without sacrificing results.
Frequently Asked Questions (FAQ)
Yes. It’s low-impact, easy to modify, and builds strength gradually when performed with proper form.
It targets the inner thighs, glutes, calves, core, and stabilising muscles around the hips and ankles.
2–3 times per week is ideal for strength and toning, allowing recovery between sessions.
Take the Next Step in Your Health & Fitness Journey
I hope you enjoy working this Plie Squat exercise into your exercise routine. If you’re looking for more inspiration, feel free to check out these other exercises.
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