Weighted Plate Side Twist From Squat

Muscles worked

Setup

1. Stand with your feet shoulder-width apart, holding a weight plate by its sides at chest height.
2. Lower your hips into a stable squat position, keeping your chest upright and weight centered over your mid-foot.
3. Extend your arms forward so the plate is away from your body, maintaining a slight bend in the elbows to protect the joints.

How to do it

1. While holding the squat, rotate your torso and the plate to one side as far as possible without moving your hips or knees.
2. Exhale forcefully as you twist, focusing on the contraction of your obliques.
3. Inhale as you return the plate to the center position with a controlled, 2-second tempo.
4. Repeat the rotation to the opposite side, alternating sides for the duration of the set.

Form checklist

• Keep your hips and knees facing forward; do not let them cave in or rotate with the plate.
• Maintain a flat back and proud chest throughout the entire squat hold.
• Keep the plate at shoulder height to ensure constant tension on the deltoids.
• Ensure the rotation comes from your mid-back (thoracic spine) rather than just moving your arms.

Pro tips

• Squeeze the plate inward as if trying to crush it to increase pectoral and anterior deltoid activation.
• Focus on 'locking' your lower body into the floor to create a stable base for the rotational torque.
• Slow down the rotation to a 3-second count to maximize the time under tension for the core and quadriceps.

Make it harder

• Fully lock out your arms to increase the lever arm and difficulty for the core and shoulders.
• Add a small squat pulse at the center point between each alternating twist.

Frequently asked

What muscles does the weighted plate side twist from squat work?

The weighted plate side twist from squat primarily targets the abs, deltoids, glutes, obliques, pectorals, and quadriceps, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the weighted plate side twist from squat?

The weighted plate side twist from squat uses weight plate.

Is the weighted plate side twist from squat good for beginners?

The weighted plate side twist from squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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