430 kcal
Weight Plate, Barbell, Trap Bar, Resistance Band, Glute Ham Developer, Leg Press
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Quads, Hamstrings, Glutes
8 min
A classic squat variation where you hold a single weight plate at chest height to add load and reinforce an upright torso, targeting quads, glutes, and core while practicing solid squat mechanics.
Step 1
Stand tall with your feet about shoulder-width apart and brace your midsection. Hold the weight plate tight to your chest with both hands on the rim, elbows pointed slightly down. Keep your chest lifted and your weight balanced over the middle of your feet.
Step 2
Squat down as low as you can while keeping your heels flat and your chest up. Let your knees bend and track in line with your toes, and keep the plate snug against your upper chest. Pause briefly at the bottom with your core tight and back neutral.
Step 3
Press through your whole foot to stand back up until your hips and knees straighten. Keep the plate at your chest and avoid letting your elbows flare out. Reset your posture at the top and prepare for the next rep.
