Breathing
Inhale before or during the controlled descent, then exhale as you stand. Maintain trunk support without holding your breath for the whole repetition.
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The Squat with Plate Movers primarily works the quadriceps, with the abductors, adductors, calves, glutes and hamstrings supporting the movement. It is a strength movement performed with barbell.
1 / 2How to
Movement instructions
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.
Technique guidance
Inhale before or during the controlled descent, then exhale as you stand. Maintain trunk support without holding your breath for the whole repetition.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same barbell setup, range of motion and recording method when comparing Squat with Plate Movers sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Quadriceps is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the quadriceps using something else.
Related
Related movements
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