Squat with Plate Movers
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.
How to program the Squat with Plate Movers
Sets and reps
As a compound movement, the Squat with Plate Movers responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Squat with Plate Movers is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Squat with Plate Movers work?
The Squat with Plate Movers primarily targets the Quadriceps. It also recruits the Abductors, Adductors, Calves, Glutes, Hamstrings as supporting muscles.
What equipment do I need for the Squat with Plate Movers?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Squat with Plate Movers should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
