Weighted Plate Side-Up Squat
A wide squat with a plate held low between the knees, then a stand that lifts it on a diagonal to overhead on one side, pivoting the back foot.
How to do it
Setup
Wide stance, toes out, squatting low with a plate held flat by its rim between the knees.
Steps
- Drive up out of the squat and turn to one side.
- Lift the plate on straight arms to overhead, pivoting the back foot.
- Bring it back down into the squat and rise to the other side.
Common mistakes
Lifting with the arms while the legs stay bent: the legs drive and the turn follows. Rounding the back to reach the plate low: squat deeper with the chest up. Back foot stuck flat: let it pivot so the knee is not twisted.
Breathing
Exhale on the lift, inhale lowering.
