Squat with Plate Movers
Squat with Plate Movers is a coordinated resistance - squat and lateral transition exercise involving Quadriceps, Gluteus maximus, Adductor magnus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus, Adductor magnus
- Secondary muscles
- Gluteus medius, Abdominals, Erector spinae
- Exercise type
- Coordinated resistance - squat and lateral transition
Exercise technique
- Plate
Place a thin plate that can slide on a flat floor.
- Bar
Place a light barbell on your upper back.
- Wide stance
Place one foot on the plate and the other on the floor.
- Squat
Bend both knees and hips to lower in balance.
- Rise
Push through your feet to stand fully upright.
- Lateral transition
Bring your feet together on the other side of the plate.
- Move the plate
Use your inside foot to slide the plate back to its previous position.
- New setup
Place your inside foot on the plate and take a wide stance again.
Key technique points
- Do not slide the plate while squatting.
- Move your feet slowly beneath the bar.
- Do not use an excessively thick plate.
- Clear the sliding path on the floor.
- Keep your pelvis balanced with one foot elevated.
- Pause and find your balance in every new stance.
Common mistakes
Plate sliding under load
Foot support moves during the squat.
Fast lateral step
Balance is disrupted with the barbell above.
Thick plate
The difference in leg height becomes excessive.
Turning during the transition
The directions of the torso and bar become misaligned.
Narrow new stance
The base for the second squat is inadequate.
Tripping over the plate
The foot-transfer path is obstructed.
Frequently asked questions
Squat with Plate Movers: why is “Plate sliding under load” a mistake?
Foot support moves during the squat.
Squat with Plate Movers: why is “Fast lateral step” a mistake?
Balance is disrupted with the barbell above.
Squat with Plate Movers: why is “Thick plate” a mistake?
The difference in leg height becomes excessive.
Squat with Plate Movers: why is “Turning during the transition” a mistake?
The directions of the torso and bar become misaligned.
Squat with Plate Movers: why is “Narrow new stance” a mistake?
The base for the second squat is inadequate.
Squat with Plate Movers: why is “Tripping over the plate” a mistake?
The foot-transfer path is obstructed.
What should I focus on when doing Squat with Plate Movers?
Do not slide the plate while squatting. Move your feet slowly beneath the bar. Do not use an excessively thick plate. Clear the sliding path on the floor. Keep your pelvis balanced with one foot elevated. Pause and find your balance in every new stance.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.