Squat with Plate Movers

This squat variation adds lateral movement to improve mobility and total-body coordination.

Instructions

1. Set a weight plate on the floor behind your squat rack.
2. Load the bar and position it across your upper back.
3. Stand with one foot on the floor and the other on the plate in a wide stance.
4. Squat down until your hips are below your knees, then drive up through your heels.
5. At the top, step over the plate with your trailing foot.
6. Use your inside foot to slide the plate to your new position.
7. Repeat on the opposite side, alternating steps with each rep.