Dance · Upper legs

Demi-plié

Target Quadriceps  ·  Equipment Body weight  ·  Level Beginner  ·  Reps 4

Demi-plié is a beginner-level dance movement targeting the quadriceps, written in Posecode, a small open-source language that capable language models can use to describe human movement as text. Authored joint targets and reach-IK solves are constrained to Posecode's configured per-axis bounds. Those bounds constrain the visualization, but they do not certify that a complete movement is safe or clinically correct. This page documents a code example; it is not exercise instruction.

Movement phases

1. Plié2.2s · settle Turn out from the hips and bend the knees over the toes: heels down
2. Straighten2.2s · settle Press the floor away and rise to a tall first position

The .posecode source

This is the exact text used by the linked playground animation: phases and joint angles, not 3D transforms.

posecode exercise "Demi-plié"
  rig humanoid
  pose start = standing

  step "Plié" 2.2s settle:
    hips: flex 20
    hips: rotate-out 30
    knees: flex 55
    ankles: dorsiflex 15
    shoulders: abduct 70
    elbows: flex 15
    spine: extend 4
    ground-lock: feet
    cue "Turn out from the hips and bend the knees over the toes: heels down"

  step "Straighten" 2.2s settle:
    hips: flex 0
    hips: rotate-out 0
    knees: flex 0
    ankles: plantarflex 0
    shoulders: abduct 0
    elbows: flex 0
    spine: flex 0
    ground-lock: feet
    cue "Press the floor away and rise to a tall first position"

  repeat 4

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