Plate Squat
EquipmentBench
TypeCompound
DifficultyIntermediate
Primary:Quadriceps
Secondary:Hamstrings, Glutes, Hip Muscles
Tertiary:Core
Stabilizer:Calves
📋 How to Perform
- Set two sturdy benches or boxes side by side with a gap just wide enough for a plate to pass through.
- Thread a weight plate onto a dip belt and fasten the belt around your hips.
- Step up with one foot on each bench so the plate hangs in the gap, toes slightly out.
- Brace your core and squat straight down, letting the plate lower between the benches.
- Descend until your thighs are about parallel, keeping your chest up and knees in line with your toes.
- Drive through your whole foot to stand without letting the plate swing.
- Repeat for the desired number of reps, then step down carefully.
⚠️ Common Mistakes to Avoid
- Standing on benches that can slide or tip, which makes the base unstable under load.
- Letting the plate swing between the benches, which pulls the body forward and back off balance.
- Using benches too low for your depth, which lets the plate hit the floor before the knees reach 90 degrees.
