Squat with Plate Movers
How to do the Squat with Plate Movers with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Abductors, Adductors, Calves, Glutes, Hamstrings
Barbell
How to do the Squat with Plate Movers
- 1
To 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.
- 2
Hold 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.
- 3
Step 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.
- 4
Begin 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.
- 5
Raise the bar as you exhale by pushing the floor with the heels of your feet as you extend the hips and knees.
- 6
At the top of the movement, side step, bringing your feet together on the opposite side of the plate.
- 7
Using your inside foot, push the weight plate, sliding it across the floor to where you were just standing.
- 8
Place your inside foot on the weight plate, adopting a wide stance for the next repetition.
Log it, see it on your body.
Every Squat with Plate Movers set you log feeds Ascend's anatomy heatmap — so your quads volume is visible at a glance — and counts toward your bodyweight-strength tier.
More quads exercises
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