Plate Squat

Quads, Glutes, HamstringsWeight Plate

A foundational lower-body exercise holding a weight plate in front of you. Great for learning proper squat mechanics and building leg endurance.

How to do it

1Stand tall with feet slightly wider than shoulder-width, holding a weight plate at your chest or hanging straight down.

2Inhale, hinge at the hips, and bend your knees to lower into a squat.

3Squat until your thighs are parallel to the floor, keeping your chest up and proud.

4Track your knees over your toes throughout the entire movement.

5Exhale and drive through your full foot to push back up to the starting position.

Common mistakes

Caving your knees inward, which places uneven stress on your knee joints.

Leaning too far forward, shifting your center of gravity and overloading your lower back.

Lifting your heels off the floor, reducing stability and shifting weight onto your toes.

Breathing

Inhale as you lower down, and exhale as you drive back up.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.