Squat with Plate Movers

Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the squat with plate movers, including tips, variations, and the muscle groups it targets.

Instructions

1. 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. for best results.
2. 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. for best results.
3. 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. for best results.
4. 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. for best results.
5. Raise the bar as you exhale by pushing the floor with the heels of your feet as you extend the hips and knees. for best results.
6. At the top of the movement, side step, bringing your feet together on the opposite side of the plate. for best results.
7. Using your inside foot, push the weight plate, sliding it across the floor to where you were just standing. for best results.
8. Place your inside foot on the weight plate, adopting a wide stance for the next repetition. for best results.