Weighted Plate Side Up Squat

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart, toes pointed slightly outward.
2. Hold a weight plate by its sides (at the 3 and 9 o'clock positions) at chest height with elbows tucked in.
3. Engage your core and pull your shoulder blades back and down to create a stable base.

How to do it

1. Inhale and lower your hips into a squat until your thighs are at least parallel to the floor, keeping the plate steady at chest level.
2. Exhale and drive explosively through your heels to stand up, simultaneously pressing the plate diagonally upward toward one side.
3. Pivot on the ball of the foot opposite to the direction you are pressing to allow your hips to rotate naturally.
4. Inhale as you lower the plate back to chest height and return to center, immediately descending into the next squat to repeat on the opposite side.

Form checklist

• Keep your chest lifted and back flat throughout the entire squatting motion.
• Ensure your knees track in line with your toes and do not cave inward.
• Pivot the trailing foot fully to protect the knee and maximize oblique engagement.
• Maintain a firm grip on the plate and avoid letting it drift too far behind your head.

Pro tips

• Focus on a seamless transition between the squat and the press to utilize the power generated by your legs.
• At the peak of the press, squeeze the glute of the pivoting leg to stabilize the pelvis and increase power output.

Make it harder

• Increase the speed of the movement to turn it into a high-intensity power exercise.
• Add a three-second pause at the bottom of the squat to eliminate momentum before the rotational press.

Frequently asked

What muscles does the weighted plate side up squat work?

The weighted plate side up squat primarily targets the glutes, hamstrings, and quadriceps, and also works the erector spinae as secondary muscles.

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

The weighted plate side up squat uses weight plate.

Is the weighted plate side up squat good for beginners?

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

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps