Squat with Plate Movers

An intermediate strength exercise for the quads, hip abductors, adductors, calves, glutes and hamstrings, done with a barbell and a weight plate.

Movement guide

Squat with Plate Movers

Demand · source-assignedMedium (unreviewed)

Equipment requiredA barbell + Weight plates

Muscle focusQuads · Hip abductors · Adductors · Calves · Glutes · Hamstrings

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Bodyweight squat demonstrated on the 3D figure

3D demoBodyweight squatBeginner · No equipment

Similar move, beginner grade.

This move

Squat with Plate MoversIntermediate · A barbell + Weight plates

Intermediate grade (source-assigned).

Harder option

Back squat with bands demonstrated on the 3D figure

3D demoBack squat with bandsAdvanced · A barbell + A band

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads. Also: Hip abductors, Adductors, Calves, Glutes, Hamstrings.

Equipment

A barbell + Weight plates

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Back squat with chains demonstrated on the 3D figure

3D demoBack squat with chainsAdvanced · A barbell + Other / check instructions

Barbell box squat demonstrated on the 3D figure

3D demoBarbell box squatIntermediate · A barbell

Barbell Bulgarian split squat demonstrated on the 3D figure

3D demoBarbell Bulgarian split squatAdvanced · A barbell + A bench or box

Barbell hack squat demonstrated on the 3D figure

3D demoBarbell hack squatIntermediate · A barbell

Barbell side split squat demonstrated on the 3D figure

3D demoBarbell side split squatIntermediate · A barbell

Double kettlebell front squat demonstrated on the 3D figure

3D demoDouble kettlebell front squatIntermediate · A kettlebell

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Questions people ask

What muscles does the Squat with Plate Movers work?

Mainly the quads, with help from the hip abductors, adductors, calves, glutes and hamstrings.

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

A barbell + Weight plates.

Is the Squat with Plate Movers good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Bodyweight squat.

What is an easier alternative to the Squat with Plate Movers?

Try the Bodyweight squat. It works similar muscles at a lower grade.

How do I make the Squat with Plate Movers harder?

Progress to the Back squat with bands, or add load, range or slower lowering once your form is solid.