Plie Squat Calf Raises

1. Stand with your feet wider than shoulder-width apart and toes turned outward, adopting a plie squat stance.
2. Bend your knees and lower your body into a plie squat, ensuring that your knees track over your toes and your back stays straight.
3. As you rise from the plie squat, lift your heels off the ground, coming onto the balls of your feet to perform a calf raise.
4. Lower your heels back to the ground as you descend back into the plie squat position.
5. Repeat the sequence, combining the plie squat with calf raises in a fluid and controlled motion.

1. Engage your core muscles throughout the exercise to maintain stability and support your lower back.
2. Perform the plie squat and calf raises with controlled and deliberate movements to maximize muscle engagement.
3. Keep your back straight, chest lifted, and knees tracking over your toes to maintain proper form during the plie squat.
4. Inhale as you lower into the plie squat, exhale as you rise, and perform the calf raise. Focus on a steady and controlled breathing pattern.

Easier

• If you're a beginner or have mobility concerns, perform shallow plie squats and reduce the range of motion.
• If calf raises are challenging, reduce the height of the raise or skip the calf raise and focus on the plie squats.
• Perform the exercise near a sturdy surface or hold onto a support for balance, especially if you're new to the movement.

Harder

• To increase the intensity, hold onto dumbbells or kettlebells while performing the plie squat calf raises.