Overhead Plate Squats

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Equipment required

Full gym

Primary muscle group(s)

Glutes & Hip Flexors, Quadriceps

Secondary

Hamstrings, Shoulders

Overhead Plate Squats exercise muscle groups

Overhead Plate Squats exercise primary muscle groups

Overhead Plate Squats exercise secondary muscle groups

Place a firm grip on an appropriately weighted plate. Before driving the plate above your head, make sure that your core is tight, your chest is up, and your grip is solid.
Push the plate straight above your head, locking out your elbows.
Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep that plate fixed overhead throughout the entire movement.

This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting, if working with an adjustable dumbbell ensure all is locked tightly into place, and your hands are dry.

Related exercises to discover

Butt Kicks

Rope Jumping / Jump rope / Skipping

Seated Chair Leg Extensions

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Overhead plate squats is a gym work out exercise that targets glutes & hip flexors and quadriceps and also involves hamstrings and shoulders. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. Butt kicks, rope jumping / jump rope / skipping and seated chair leg extensions are related exercise that target the same muscle groups as overhead plate squats. Visit our free illustrated exercise directory for more exercises to try in your workouts.

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