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Quadriceps · Beginner

Plate Squat

Squat-pattern drill for leg strength, depth control, and stable foot pressure.

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Plate Squat demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCore

Equipment

Weight Plate

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Hold a plate securely against the chest and stand with the feet in a comfortable squat stance.
  2. 02Brace the trunk, keep the chest lifted, and spread pressure evenly through each foot.
  3. 03Sit the hips down and back while bending the knees in line with the toes.
  4. 04Descend to the deepest position you can control without the heels lifting or the lower back collapsing.
  5. 05Drive through the whole feet to stand tall, then reset before the next repetition.

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Variations

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Alternatives

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