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Squat with Plate Movers

A intermediate strength exercise for the quads, done with a barbell.

Squat with Plate Movers: starting positionSquat with Plate Movers: finishing position
Main muscles
Quads
Also works
Glutes, Calves and Hamstrings
Equipment
Barbell
Level
Intermediate
Type
Compound
Movement
Push

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.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Squat with Plate Movers

Questions

What muscles does the Squat with Plate Movers work?

Mainly the quads, with the glutes, calves and hamstrings helping.

Is the Squat with Plate Movers good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Squat with Plate Movers?

Good alternatives that train the quads: Barbell Full Squat, Barbell Hack Squat, Barbell Lunge or Barbell Step Ups.

How many sets and reps of the Squat with Plate Movers should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).