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