Exercise

Squat with Plate Movers

Also known as: plate mover squat, squat with plate slide, shuffle squat, sliding plate squat

Squat with Plate Movers is a compound exercise for the quadriceps and glutes. Main target: vastus lateralis, vastus medialis and gluteus maximus. Also works: abductors, adductors, biceps femoris and medial gastrocnemius. Equipment: barbell.

EquipmentBarbell

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Vastus lateralis Vastus medialis Gluteus maximus

Secondary

Abductors Adductors Biceps femoris Medial gastrocnemius

How to do it

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.
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.
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.
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.
Raise the bar as you exhale by pushing the floor with the heels of your feet as you extend the hips and knees.
At the top of the movement, side step, bringing your feet together on the opposite side of the plate.
Using your inside foot, push the weight plate, sliding it across the floor to where you were just standing.
Place your inside foot on the weight plate, adopting a wide stance for the next repetition.