The move: Plie With Upright Rows

Works on: Inner thighs, glutes and anterior, medial and lateral deltoids.

Tom Mendoza/Los Angeles Daily News (ENLARGE)
Trainer Amy Hendel demonstrates the setup of the Plie With Upright Rows.
Tom Mendoza/Los Angeles Daily News (ENLARGE)
As the knees bend, raise the bar to just under your chin.
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Setup: Stand with feet turned out, legs wider than hip distance apart. Stabilize your core muscles and hold a weighted bar in front of you. Make sure your weight is resting heavily on heels and core muscles are being actively held.

Step 1: Inhale, and as you bend your knees slowly, go into a squat. Begin raising the bar as you do this.

Step 2: End the squat with knees bent and weighted bar raised to just under your chin, elbows out to the side and tilted slightly upward.

Step 3: Exhale and begin to rise up, squeezing your inner thigh and gluteal muscles together, while lowering the weighted bar back to its starting position in front of the body, arms straight.

Repetitions: Accompany the downward plie with the upright row for 12 to 15 repetitions, and then hold plie and upright row in static position for a count of five. Repeat for two or three total sets.

Amy Hendel, certified in nutrition and exercise physiology, is a registered physician assistant. She maintains a private family lifestyle therapy practice where she trains and councils patients on nutrition, personal fitness and psychology for the whole family.

— Los Angeles Daily News