Squat with Plate Movers

Technique

How to perform Squat with Plate Movers

1. Set the bar in the squat rack below shoulder height and place a weight plate flat on the floor in the working area.
2. Unrack the bar across the upper back and take a wide stance with one foot on the plate and the other on the floor.
3. Bend both knees and hips to lower into the squat; do not keep one knee straight as in a lateral lunge.
4. Extend the knees and hips to rise, then bring the floor-side foot onto the plate so you finish standing over it.
5. Step to the opposite side under control and reposition the plate laterally with the inside foot while standing, rather than moving it during the squat.
6. Restore the wide stance with one foot on the plate and repeat the bilateral squat from that side.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis.