Squat with Plate Movers

A squat variation performed on slippery surfaces with one foot on a weight plate that you slide across the floor, adding an additional balance and stability challenge.

Instructions

1. To begin, set the bar on a rack to just below shoulder level.
2. Position a weight plate on the ground a couple of feet back from the rack.
3. Load the bar and step under it, placing the back of your shoulders across it.
4. Hold the bar with both hands and lift it off the rack by pushing with your legs and straightening your torso.
5. Step away from the rack and adopt a wide stance with toes slightly pointed out.
6. Position one foot on the weight plate and one foot on the ground.
7. Keep your head up at all times and maintain an upright torso. This is your starting position.
8. Begin to slowly lower the bar by bending your knees and hips simultaneously.
9. Continue down until the angle between your upper leg and calves becomes slightly less than 90 degrees.
10. Press through your heels to drive yourself upward, extending your hips and knees.
11. Raise the bar as you exhale, returning toward the starting position.
12. At the top of the movement, side step and bring your feet together, moving to the opposite side of the plate.
13. Using your inside foot, push the weight plate across the floor to where you were just standing.
14. Position your inside foot on the weight plate and adopt a wide stance for the next rep.
15. Repeat the squat with the plate on the opposite side.

Tips

• The sliding plate adds a unique stability and balance challenge to standard squats
• The plate should slide smoothly; use a slippery floor or smooth plates for this exercise
• Keep constant tension and control throughout the squat depth and plate movement
• This variation targets the abductors and adductors effectively
• Maintain good posture and control during the lateral plate movement
• Adjust plate diameter and weight based on your comfort level and training goals