It`s not secret that most of us would like to have toned buns and inner thighs. The real secret is finding a great exercise to get this job done. Dancers have known of one for ages, and we`re blowing the lid off of it right now. The turned-out second-position plie is a variation on the common strength-training squat. The turned-out stance targets the inner thighs. Problem is, most people don`t do the move properly.

The plie, a ballet staple, has been incorporated into countless exercise video routines, aerobics classes and strengthening programs. However, most non-dancers fail to follow the technique precisely. For example, the external rotation of the hips is different for everyone. Many people overdo this rotation, which can be dangerous for knees. On the other hand, if the rotation isn`t sufficient, the muscle won`t be effectively challenged.

Muscle Mechanics

The plie is a compound exercise that utilizes muscles in the buttocks and backs of thighs (gluteus maximus and harmstrins, respectively), which function to extend the hips. The muscles on the front of the thighs (quadriceps femoris) work to extend the knees. All these muscles are used to control the movement of the body during the lowering and raising segments of the plie. The turned-out position also calls into action the deep outward rotator muscles to rotate the thigh bones and guide the knees out to the sides. This position also focuses on the muscles of the inner thighs (hip adductors), which work to bring the inside portion of the thighs alternately toward and away from each phase of the exercise.

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