Squat with Plate Movers

What it is

This is a dynamic barbell squat variation that incorporates lateral movement across a weight plate. You'll perform wide-stance squats while shifting your position, which primarily targets your quadriceps. It also effectively engages your glutes, hamstrings, and the abductor and adductor muscles of your thighs.

Technique tips

• Maintain a wide stance with toes slightly pointed out for stability.
• Keep your chest lifted and gaze forward throughout the movement.
• Descend until your upper thighs are nearly parallel to the floor.
• Drive through your heels as you exhale to power out of the squat.
• Control the plate's slide with your inside foot; don't let it drift.
• Ensure your feet come together cleanly before stepping to the other side.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.