Trying New Exercises: Plie Squat

Monday I felt extra tight in my calves, legs and ankles. I have no idea why…it started on Sunday after my swim. If I ventured a guess I’d say it was from sitting in a car all weekend driving back and forth to Seattle.

Needless to say, I was not sure what kind of workout I’d get Monday after work. Luckily I seemed to have less pain and discomfort when I was running than just walking around! Weird.

This week marks the first time trying to run more than 2 miles on the treadmill. The Return to Running Plan has been veerrrrrrrry slow. As a quick recap for new readers:

  • Labor Day weekend I ran 4 miles as a recovery run to Hood to Coast and realized I was injured.
  • A week later I was diagnosed with Over-use of my IT Band.
  • I haven’t run for real since September. 🙁

So there ya have it. The last 4 months in a nutshell. I’ve been following the doctor’s orders and not increasing my mileage more than 10% each week. Of course there were lots of setbacks: flu, a cold, several new injuries…Sigh.

I’m much more comfortable at a faster pace on the treadmill–even though it’s still pretty slow. I increased my mileage last night to 2.20 miles with NO incident! Awesome!

After my run I lifted weights and then moved on to some new moves!

A few weeks ago I asked Susan from The Great Balancing Act for exercises to prevent running injuries. She referred me to one of her posts. She has lots of good exercises for runners. A few of them I already do. Last night I decided to try the PLIE SQUAT.

The benefit of the Plie Squat is that it works your inner thighs–a must for runners. Especially runners with IT Band issues like me. It will strengthen my inner thighs and hopefully prevent further issues.

  1. Stand with your feet wide apart in a wide stance.
  2. Your knees should line up with your toes.
  3. There should be no pain or discomfort, so if there is STOP. Maybe you’re too far apart or not aligned correctly. I recommend doing it front of a mirror to watch form.
  4. Hold the free weight in any amount you are comfortable with.
  5. Bend your knees down in a squat, lowering the weight.
  6. Keep your back straight and suck in your abs for support.
  7. Push back up. Repeat.

Here’s what I did last night:

  • 10 squats with 8 pounds
  • 10 squats with 10 pounds
  • 10 squats with 12 pounds
  • 10 squats with 15 pounds

In the future I will stick with the 15+ pound weight for this move. This morning I woke up and felt the soreness on my inner thighs! IT WORKS! It feels great, too.

Gym Stats:

Time: 1:23

Calories: 580

When I got home Michael was making his famous Mac n’ Cheese.

He was making a batch for his work Christmas party and made a little extra for us to have for dinner. Yum!

The bread on top got a tad crispy but it still tasted great.

Michael cooked some bratwursts and chopped them up, adding the sausage to the mac n’ cheese. It was good and I needed the extra protein after my workout (plus I was starving) but the sausage had fennel in it and I dislike fennel a lot.

We also watched the finale of Dexter. It was good!

QUESTION: What did you think of the Dexter finale?

I also got a handmade Christmas card in the mail from a friend!

Inside she wrote with calligraphy! It was very cool and I love handmade cards. I used to make handmade cards every year. I’d spend hours watching movies and making cards. Then I realized I have no time. Maybe next year I’ll start early so I can send handmade cards again.

QUESTION: Have you ever tried Plie Squats? And are you a handmade card person?

Author: Lisa Eirene

About Lisa Eirene Lisa lost 110 pounds through calorie counting and exercise. She swims, bikes, runs, hikes and is enjoying life in Portland, Oregon. Her weight loss story has been featured in First Magazine, Yahoo Health, Woman's Day and

23 thoughts on “Trying New Exercises: Plie Squat”

  1. Awesome pointers on the plie squat!! I also recommend not doing it in short shorts in a weight area full of men. It’s an, um, compromising position 😛

  2. Dude you showed my card on your blog! I feel honored! 🙂

    I love making hand made cards. I don’t know if I’m the best at it, but I love having an outlet for calligraphy every once in awhile, and it feels nice to make something personalized for the people in your life!

    PS. Plie squats are evil. I hurt so bad every time I do them, hahahaa, but I guess that means it’s doing what it should, and I’m pushing myself!

  3. I LOVE plie squats on leg day – I usually superset them with the leg press or leg extension. My inner thighs burn like crazy the day after!
    Sounds like your return to running is going well. It is so important to listen to your body when recovering from any injury. I wish you lots of luck for continued improvement!

  4. Totally off topic but I need your pan-cooked steak help. I tried to cook small steaks on the stove top last night, on a grill pan, and it was a disaster. Do you have to do it on medium heat? (I started on high and I had overcooked outsides and rare insides). I usually broil them so this was all new to me. Hope you can help!

    1. From Michael: “The only size that you need to pay attention to is the thickness. I cook our 1″ steaks on a cast iron grill pan that’s sat on the stove top for about 15 min on medium heat. Season them to your liking and then cook them for about 4 min a side. Take the steaks off the heat and wrap them in foil and allow them to sit for 5 min before serving. This seals the juices into the steak.

      Your cooking time will vary based up on the thickness of the steaks and the heat of your stove. We have a halogen stove which I feel runs a little on the hot side.”

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