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
Squat with Plate Movers: common questions
What muscles does the Squat with Plate Movers work?
The Squat with Plate Movers primarily works the Quads. It also recruits the Abductors, Adductors, Calves, Glutes and Hamstrings as supporting muscles.
Is the Squat with Plate Movers suitable for beginners?
The Squat with Plate Movers is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Squat with Plate Movers?
To do the Squat with Plate Movers you'll need a barbell.
Is the Squat with Plate Movers a compound or isolation exercise?
The Squat with Plate Movers is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Squat with Plate Movers with correct form?
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. Follow the full step-by-step above for the complete movement.
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