Plate Sumo Squat
EquipmentBodyweight
TypeCompound
DifficultyBeginner
Primary:Quadriceps
Secondary:Hamstrings, Glutes, Hip Muscles
Tertiary:Core
Stabilizer:Upper Back, Calves, Forearms, Front Delts
📋 How to Perform
- Stand with your feet wider than shoulder-width apart and your toes pointed slightly outward.
- Hold a weight plate with both hands at chest height, with your elbows pointing down and your palms facing each other.
- Engage your core and keep your chest up as you lower yourself down into a squat position. Keep your knees tracking over your toes as you descend.
- As you lower yourself down, push your hips back and keep your weight balanced over your midfoot and heels.
- Descend until your thighs are parallel to the ground or as low as you can go while maintaining good form.
- Pause for a moment at the bottom of the squat, then drive through your heels to push yourself back up to a standing position.
- Repeat for the desired number of reps.
⚠️ Common Mistakes to Avoid
- Turning the toes out further than the hips allow, which twists the knees as you descend.
- Letting the knees cave inward instead of following the toes, which strains the inside of the knees.
- Letting the plate drift away from the chest, which pulls the torso forward and loads the lower back.
