How to do the Pile Squats
Primary: Glutes.
Pile Squats, also known as Plie Squats, are a great lower body exercise that focuses primarily on the glutes and inner thighs, with secondary activation in the quadriceps, hamstrings, calves, and core muscles. This compound movement not only helps in building strength but also improves balance and posture. It is a versatile exercise that can be performed with or without weights, making it suitable for all fitness levels.
Step by step
- 1
Stand with your feet wider than shoulder-width apart and turn your toes outwards at a 45-degree angle.
- 2
Hold a dumbbell with both hands, placing it against your chest, or use your body weight for resistance.
- 3
Lower your hips down by bending your knees, keeping your back straight and chest up, until your thighs are parallel to the ground.
- 4
Push through your heels to return to the starting position, squeezing your glutes at the top.
Coaching cues
- Keep your knees aligned with your toes to avoid strain on your joints.
- Engage your core throughout the movement to maintain balance and posture.
- Ensure your weight is distributed evenly on your feet to maximize effectiveness.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Pile Squats alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Pile Squats work?
Primary: Glutes.
How many sets and reps of Pile Squats should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Pile Squats?
Same movement pattern, different equipment: Bodyweight Squat, Chair Squat, Jump Squat, Pistol Squat, Plyometric Squat Jump, Squat Pulses (Bodyweight).
Is the Pile Squats good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.