Squat with Plate Movers
An intermediate compound strength exercise that works the quads, using a barbell.
Starting position
End position
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.
Muscles Worked
Alternatives to Squat with Plate Movers
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Suspended Split Squat
An intermediate compound strength exercise that works the quads.
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2
Dumbbell Squat To A Bench
An intermediate compound strength exercise that works the quads, using dumbbells.
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3
Freehand Jump Squat
An intermediate compound strength exercise that works the quads, needing no equipment.
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4
Lying Machine Squat
An intermediate compound strength exercise that works the quads, using a machine.
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5
Smith Machine Pistol Squat
An intermediate compound strength exercise that works the quads, using a machine.
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6
Weighted Squat
An intermediate compound strength exercise that works the quads.
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7
Barbell Full Squat
An intermediate compound strength exercise that works the quads, using a barbell.
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8
Weighted Jump Squat
An intermediate compound strength exercise that works the quads, using a barbell.
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9
Wide Stance Barbell Squat
An intermediate compound strength exercise that works the quads, using a barbell.
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10
Barbell Hack Squat
An intermediate compound strength exercise that works the quads, using a barbell.
Frequently Asked Questions
What muscles do squat with plate movers work?
Squat with Plate Movers primarily works the quads. The glutes, inner thighs, calves and hamstrings assist as secondary muscles.
What equipment do I need for squat with plate movers?
Squat with Plate Movers uses barbell.
Squat with Plate Movers: is it suitable for beginners?
Squat with Plate Movers is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of squat with plate movers?
Suspended Split Squat, Dumbbell Squat To A Bench, Freehand Jump Squat train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my squat with plate movers reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; squat with plate movers can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Squat with Plate Movers with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.