\u201cThere are so many positives to barre: mobility, proprioception and balance,\u201d says barre instructor Tara Riley<\/a>. \u201cThere\u2019s not really any other exercise that asks that much of you in all of these aspects.\u201d<\/p>\n Latest Videos From And there\u2019s one beginner-friendly barre exercise that Riley says encapsulates these benefits\u2014the second position pli\u00e9.<\/p>\n \u201cThis is my number one barre move for someone who\u2019s never tried [barre] before because mastering that hip mobility is so important,\u201d Riley says. \u201cUnless you\u2019ve done ballet or gymnastics or something like that as a child, a lot of people have never really moved their hips in this way.\u201d<\/p>\n You may like<\/p>\n The uniqueness of the movement will help you develop hip mobility and build strength in the legs and core.<\/p>\n Here\u2019s how to do it.<\/p>\n How to do the second position pli\u00e9<\/p>\n Barre Workout Hints and Tips 02 – Plies in a second position – YouTube Watch On <\/a><\/p>\n Reps: 16<\/p>\n How to do it:<\/p>\n Stand with your feet wider than shoulder-width apart.Turn your toes and your knees to point out to the sides\u2014your toes and knees should be aligned and stay that way throughout.Bend your knees to lower your torso, moving your knees forward so they are over your toes, keeping your torso completely straight.Push through the feet to straighten your knees and rise back to the starting position.<\/p>\n Tips: \u201cGo as low as feels right for you,\u201d Riley says. \u201cYou should feel challenged but you should also be able to get back up with good form.\u201d<\/p>\n What to read next<\/p>\n Don\u2019t mistake the movement for a squat. \u201cThe main difference between this and a squat is that a squat has a hinge pattern, so you tip your chest forward slightly and send your hips back, which loads the posterior chain and works the glutes a bit differently,\u201d she says. \u201cA second position plie opens the hips out to the side, which means you\u2019re rotating through the hip socket.\u201d<\/p>\n How to progress the second position pli\u00e9<\/p>\n Below, Riley offers two ways to make the second position pli\u00e9 more challenging.<\/p>\n Add a pulse<\/p>\n S2 Barre Basics: Wide plie squat (second position) – YouTube Watch On <\/a><\/p>\n At the bottom of the second position pli\u00e9 position movement, raise up an inch, then lower down by an inch to complete one pulse. Perform 16 pulses then rise out of the pli\u00e9.<\/p>\n \u201cThis starts to work into the supporting muscles, the smaller muscles around your ankles and your knees,\u201d Riley says. \u201cThat\u2019s when you get that typical barre shake.\u201d<\/p>\n Add a heel lift<\/p>\n S2 Barre Basics: Wide plie squat with releve – YouTube![](\"https:\/\/cdn.mos.cms.futurecdn.net\/flexiimages\/7uepuckkxv1645106070.svg\")
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