Squat with Plate Movers
A wide-stance barbell squat with one foot on a weight plate; after each rep you side-step and slide the plate across to the other side. Adds lateral movement and adductor work to a squat set.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Adductors
- Hip Abductors
- Gluteus Medius
- Hamstrings
- Sets
- 3
- Reps
- 8–12
- Rest
- 90s
How to perform
Main muscles working (thicker lines)
Starting position
Set a weight plate flat on the floor a couple of feet behind the rack. Unrack a barbell onto your upper back, step back and take a wide stance with toes slightly out and one foot on the plate.
Brace and bend your hips and knees to squat until your thighs are about parallel.
Drive through your heels to stand.
At the top, side-step so both feet come together on the far side of the plate.
Use your inside foot to slide the plate across the floor to where you were standing.
Step that foot onto the plate in a wide stance and squat again.
Breathing: Inhale as you lower, exhale as you stand, and breathe steadily through the side-steps.
Coaching tips
Set the stance before you squat
Short, controlled steps
Keep the bar level
Common mistakes
Squatting before the stance is set
Bar tilting as you slide the plate
Stepping too fast and losing balance
Knees caving in the wide stance
Safety notes
Use a light load; moving your feet under a bar is less stable than a normal squat.
Clear the floor around you and use a plate that slides freely.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.