Legs
The main muscle group listed for this exercise.
Exercise guide
Squat with Plate Movers
Squat with Plate Movers is an intermediate-level leg exercise performed with a barbell. It also involves the glutes.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Legs
Squat with Plate Movers also involves glutes.
Strength
Movement pattern: squat. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Squat with Plate Movers
- 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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
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Barbell Full Squat
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Barbell Hack Squat is an intermediate-level leg exercise performed with a barbell. It also involves the arms and glutes.
View exerciseBox Squat
Box Squat is an intermediate-level leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseFrankenstein Squat
Frankenstein Squat is an intermediate-level leg exercise performed with a barbell. It also involves the core and glutes.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Squat with Plate Movers.
What muscles does Squat with Plate Movers work?
Squat with Plate Movers primarily trains the legs and also involves the glutes.
Is Squat with Plate Movers beginner-friendly?
It is listed as intermediate.
What equipment do I need for Squat with Plate Movers?
This variation uses a barbell.
Track this exercise for free in Logbook.
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