Squat to plié squat

Starting position:

Take a standing position with feet a little wider than shoulder width with toes pointing forward.

Fix your posture and bring the pelvis to a neutral position.

Exercise:

Go down from the starting position by flexing knee and hip joints without changing the spine curvature and inhale. Guide the knees in the toe direction during the movement. Keep your body core firm and do not bend forward too much. In the lower position your pelvis goes below knee level.

Jump up and slightly spread your legs to subsequently land in a plié squat position. Take a posture with feet slightly wider apart than shoulder width and with toe rotation outwards of about 30 degrees. Spread your feet far enough apart to get about a 90 degree knee joint angle in the lower position of the plié squat. Then jump up from the plié squat and take the starting position, a standard squat. Inhale during the movement in the lower position and exhale in the jump.

Remember:

Pay attention to body posture, keep your body core firm, pelvis in a neutral position and avoid excessive bending at waist.

Keep your knees in the direction of the toes throughout the entire movement to avoid swinging toward each other in the jump and in landing. The knees should not go beyond the fictitious toe line.

Avoid bending forward too much during the movement.

Use your hands naturally in the direction of the body movement.

Recommendation:

Exercise sideways to a mirror to check and correct the technique.

To master the correct technique it is good to first learn the correct posture in a static plié squat position.