The ZeroWheel Plié Squat is a lower-body exercise that primarily targets the inner thighs, glutes, and quadriceps, with an added focus on flexibility and balance. By positioning the feet wider and turning them outward, this movement engages the adductors more intensely than a standard squat.

Exercise Notes

Rest

Start by standing facing the wall with your feet in a wide stance and your toes pointed outwards. Press ZeroWheel against the wall at chest level with your arms bent and locked. Focus on your glutes, quads, and hip flexors, core, and arms, while keeping your core and arms stabilized. Do not lock your knees or arch your back. Do not remove tension between ZeroWheel and the wall—lean slightly forward if ZeroWheel begins to skid or come off the wall.

Rollout

Press and roll ZeroWheel in a straight path downward, hinging from your hips and knees. Stabilize the downward movement with your glutes, hip flexors, and core. Do not loosen your arm stiffness or disengage your back to avoid overloading your spine.

Goal

Squat down as low as possible while keeping your back straight and core braced. Engage your glutes and hip flexors by stretching the muscles. Do not squat down too far, reaching a point where you can no longer engage your core.

Rollback

Press and roll ZeroWheel in a straight path upward by extending your legs. Drive the upward movement with your quads and glutes, keeping your arms locked and core braced. Let your weight sit mostly in your heels—do not put too much weight on your toes.

Summary

The ZeroWheel Plié Squat is especially beneficial for those looking to improve hip mobility and inner thigh strength. It’s often used in dance, yoga, and sports requiring lateral movement and flexibility, like basketball and tennis, making it a great choice for athletes seeking better range of motion and muscle control.