Squat with plate press out
EquipmentBodyweight
TypeCompound
DifficultyBeginner
Primary:Quadriceps
Secondary:Hamstrings, Glutes, Hip Muscles
Tertiary:Core
Stabilizer:Upper Back, Calves, Forearms, Front Delts
📋 How to Perform
- Begin standing with your feet shoulder-width apart, toes pointed slightly outward, and holding a weight plate in front of your chest with both hands.
- Lower your hips down and back as if you are sitting into a chair. Keep your knees in line with your toes and your weight balanced over your heels.
- As you lower into the squat, press the weight plate straight out in front of your chest, keeping your arms extended.
- Pause briefly at the bottom of the squat, making sure your thighs are parallel to the ground or lower, then return to standing position while pulling the weight plate back towards your chest.
- Repeat for desired repetitions or time.
⚠️ Common Mistakes to Avoid
- Using a plate too heavy to hold at arm's length, which lets the shoulders, not the legs, end the set.
- Letting the heels lift as the arms reach forward, which shifts the load onto the toes and front of the knees.
- Letting the plate pull the chest down, which rounds the upper back instead of keeping the torso tall.
