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.

Muscles worked

Role	Muscles
Primary	quads
Secondary	abductors, adductors, calves, glutes, hamstrings
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bodyweight Walking Lunge Bodyweight Freehand Jump Squat Bodyweight Bodyweight Squat Bodyweight Squats - With Bands Resistance Bands Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell

Easier than the Squat with Plate Movers

Same movement pattern, lower entry difficulty — work up from here.

Alternate Leg Diagonal Bound beginner · Bodyweight Barbell Squat beginner · Barbell Barbell Walking Lunge beginner · Barbell

Harder than the Squat with Plate Movers

Power Jerk expert · Barbell Overhead Squat expert · Barbell Reverse Band Power Squat expert · Barbell

Superset the Squat with Plate Movers with

Opposing hamstrings work — alternate sets without extra rest.

Power Clean hamstrings Romanian Deadlift hamstrings Snatch Pull hamstrings Stiff-Legged Barbell Deadlift hamstrings

Common questions

What muscles does the Squat with Plate Movers work?

The Squat with Plate Movers primarily works the quads, with the abductors, adductors, calves, glutes, and hamstrings as secondary movers. Box Squat with Chains, Suspended Split Squat, and Alternate Leg Diagonal Bound train the same muscle, across 9 equipment types.

What equipment do you need for the Squat with Plate Movers?

A Barbell. Without a barbell, Bodyweight Walking Lunge, Freehand Jump Squat, and Bodyweight Squat train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Squat with Plate Movers suitable for beginners?

It is rated intermediate. Start with Alternate Leg Diagonal Bound, Barbell Squat, and Barbell Walking Lunge and work up.

Where should the Squat with Plate Movers go in a workout?

Early — the Squat with Plate Movers is compound, working 6 muscle groups, so run it first or second while you are fresh, then superset Power Clean and Romanian Deadlift later.

Similar exercises

Box Squat with Chains Barbell Suspended Split Squat Other Equipment Alternate Leg Diagonal Bound Bodyweight Barbell Full Squat Barbell Barbell Lunge Barbell Barbell Squat Barbell