A plie is one of the basic movements in ballet that engages several muscles in your legs and core. Here is a simple breakdown of the muscles used in a pile.

All Muscles Used in a Plie 

  • Quadriceps
  • Soleus
  • Gastrocnemius
  • Fibularis Longus
  • Fibularis Brevis
  • Flexor Hallucis Longus
  • Flexor Digitorum Longus
  • Tibialis Posterior
  • Peroneus Brevis
  • Abductor Digiti Minimi
  • Plantaris
  • Abductor Hallucis
  • Flexor Accessorius
  • Gluteus Maximus
  • Abductor Magnus Ischial Part
  • Abductor Longus
  • Deep Six Lateral Rotators
  • Biceps Femoris
  • Spinal Extensors
  • Rectus Abdominis
  • Psoas Minor
  • All Adductors and Pectineus

That’s a lot of different muscles right? That’s because a plie engages several muscle groups throughout your legs and feet as you go down and up in the movement. Now that you know the different muscle groups used in a plie, we’ll give you a couple of videos and tips for executing a perfect plie. 

How to do a Plie: Steps to do a plie

We’ll begin by listing out the different steps to do a plie, followed by video tutorials. 

  1. Begin in first position – A plie is a simple movement where you bend your knees and straighten them. Begin a plie by starting in first position with your feet turned outwards, and your heels pressed against the floor, and back straight. Lightly keep your hand on the barre for balance.
  2. Bend those knees – Next, slowly bend your knees while keeping your knees over your toes. 
  3. Lift your heels – Continue bending your knees with your back straight and pelvis tucked. Allow your heels to rise off the floor, and make sure that your hips are over your thighs directly over your feet.
  4. Straighten your knees – As you finish, push your heels to the floors and straighten your knees back into the starting position. 

Final Thoughts: Muscles Used in a Plie

If you’re in the process of learning the basic steps in ballet, you’ll want to make sure you have the ballet essentials. Make sure to order your Basics Box to get the best ballet products you’ll need on a daily basis.

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