Weighted Plate Squat

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart and toes pointed slightly outward.
2. Hold a weight plate vertically against your chest, gripping it firmly by the sides or through the center hole.
3. Pull your shoulder blades back and down to create a stable shelf for the weight.
4. Engage your core and keep your gaze fixed forward to maintain a neutral spine.

How to do it

1. Inhale and begin the descent by simultaneously hinging at the hips and bending your knees.
2. Lower your body until your thighs are at least parallel to the floor, keeping the plate tucked tight to your chest.
3. Exhale as you drive through your mid-foot to return to the starting position.
4. Maintain a controlled tempo: 2 seconds down, a brief pause at the bottom, and 1 second to stand back up.

Form checklist

• Keep your chest lifted and avoid letting the weight pull your torso forward.
• Ensure your knees track in line with your toes and do not cave inward.
• Keep your heels firmly planted on the ground throughout the entire range of motion.
• Maintain a neutral lower back; avoid excessive arching or rounding (butt wink).

Pro tips

• Use the plate as a counterbalance to sit deeper into your hips than you would with a bodyweight squat.
• Focus on 'spreading the floor' with your feet as you stand up to maximize glute and hip abductor recruitment.
• Keep your elbows tucked in and pointing toward the floor to help keep your upper back engaged.

Make it harder

• Hold the plate at arm's length in front of your chest to significantly increase the demand on your core and anterior deltoids.
• Perform a '1.5 rep' squat by going all the way down, coming halfway up, going back down, and then standing all the way up.

Frequently asked

What muscles does the weighted plate squat work?

The weighted plate squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the obliques as secondary muscles.

What equipment do you need for the weighted plate squat?

The weighted plate squat uses weight plate.

Is the weighted plate squat good for beginners?

The weighted plate 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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