Sec Position Plie Rise

Setup

• Start by standing with your feet significantly wider than shoulder-width apart, toes turned outward (externally rotated).

• Keep your chest tall, shoulders back, and core engaged.

Movement

• Plie: Perform a deep squat by bending your knees in the direction of your toes. Keep your heels on the ground for the duration of this bottom phase, ensuring your knees tracking over your toes.

• Transition: As you extend your legs to return to the upright standing position, press through the balls of your feet to lift your heels completely off the floor into a releve position.

• Return: Carefully lower your heels back to the floor while maintaining an upright posture and engaged core, preparing for the next repetition.

Key Tips for Form

• Ensure your back remains straight, avoiding any forward lean while squatting.

• Keep your weight evenly distributed between both feet.

• Maintain control throughout the movement, especially during the descent of the heels.