Squat with Plate Movers
Squat with Plate Movers is a intermediate-level compound in the strength category that primarily works the quads. It also recruits the abductors, adductors, calves, glutes and hamstrings. It is performed with barbell.
How to do it
- 1To begin, first set the bar on a rack to just below shoulder level. Position a weight plate on the ground a couple feet back from the rack. Once the bar is loaded, step under it and place the back of your shoulders across it.
- 2Hold on to the bar with both hands and lift it off the rack by first pushing with your legs and at the same time straighten your torso.
- 3Step away from the rack and adopt a wide stance with the toes slightly pointed out, with one foot on the weight plate. Keep your head up at all times. This will be your starting position.
- 4Begin to slowly lower the bar by bending the knees and hips. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees.
- 5Raise the bar as you exhale by pushing the floor with the heels of your feet as you extend the hips and knees.
- 6At the top of the movement, side step, bringing your feet together on the opposite side of the plate.
- 7Using your inside foot, push the weight plate, sliding it across the floor to where you were just standing.
- 8Place your inside foot on the weight plate, adopting a wide stance for the next repetition.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.