Knees-Out Squats for Adductors

Turning your knees out when squatting, often called a plie squat, is a variation of the squat exercise. By rotating your knees outward, you target your inner-thigh muscles, also known as adductors. Besides the inner thighs, the plie squat also works the abdominals, outer thighs, buttocks and lower legs. Check with a physician before attempting plie squats, especially if you have a prior back injury or health condition.

  1. How To

    • Stand up straight with your feet slightly wider than your shoulders and your toes pointed outward. Bend your knees slowly, lowering your body toward the floor until your thighs are parallel to the ground and your knees form 90-degree angles. Pressing with the heels of your feet, raise your body back to the starting position. Squeeze your buttocks muscles as you stand all of the way back up. Repeat for a total of 15 repetitions.

    Variations

    • To increase the intensity of the plie squat, hold a kettlebell between your legs or a dumbbell in each hand. You can also place a weighted barbell across your shoulders behind your neck. If desired, jump up off the ground when you stand back up, being sure to land softly on your feet. To really target your calf muscles, perform calf raises by lifting your heels up and down 10 times when you are in the squat position.

    Considerations

    • If you find it difficult to balance, grasp the back of a chair while squatting. Keep your abdominal muscles contracted throughout the entire exercise to help improve balance and prevent back discomfort. For best results, lift and lower your hips and shoulders at the same time. Do not lean forward when squatting, which puts pressure on your spine. Stick your buttocks out as if you are sitting in a chair as you squat down.

    Precautions

    • Keep your back straight with your shoulder blades back and your chest forward. Rounding or sagging your spine can lead to back pain and injury. Never look down as you perform plie squats, which causes your back to round. Instead, stare straight ahead with your head facing forward. Breathe safely to prevent dizziness and blood pressure spikes. Inhale as you lower your body into a plie squat and exhale as you stand back up. Be sure to warm up your muscles before your workout with light cardio -- like walking -- for 5 to 10 minutes.