Squat with Plate Movers

Legs · Barbell

How to do it

Set the bar in the rack slightly below shoulder height and a plate on the floor a couple of paces behind. Unrack, do a full squat and, as you stand, **nudge the plate with your foot** slightly to one side before the next rep. Every squat ends with a single-leg balance moment. It is stability work as well as strength, which is why it goes light. The classic mistake is loading it like a normal squat: with heavy weight, that single-leg moment turns dangerous.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Glutes, Calves

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