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Weight Plate Push
A full-body conditioning exercise pushing a weight plate across a smooth surface, targeting quads, glutes, chest, and core to build endurance, power, and strength; scalable by adding weight or distance.
About Exercise
Equipment
Plates
Difficulty
3/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Triceps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Large
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus
Chest
7/10Mid Chest
Abs
7/10Rectus Abdominis
Calves
6/10Gastrocnemius
Shoulders
6/10Anterior Delts
Obliques
6/10External Obliques
Lower Back
6/10Erector Spinae
Triceps
5/10Programming
Typical Rep Range
20-50 reps
Rest Between Sets
60-120 seconds • Adjust based on intensity
How to Perform
Place a weight plate flat on a smooth surface like turf or carpet. Assume a low athletic stance behind it with hands flat on the plate, back parallel to the ground, core braced, and hips low.
- Drive forward with your legs, extending the back leg fully.
- Keep arms straight and push the plate steadily.
- Take short, powerful steps while maintaining low hips.
- Ensure knees track outward over toes.
- Continue pushing for the set distance or time.
- Turn the plate at the end and return if needed.
Coaching Tips
Form Cues
- Back flat
- Drive with legs
- Core braced
- Hips low
- Knees out
Breathing
Inhale during preparation and exhale forcefully with each leg drive; maintain steady breathing to support core stability.
Tempo
2-0-1
Range of Motion
Push until full leg extension with hips low and parallel to the ground; stop at designated distance without raising hips above shoulders.
Safety
Safety Notes
- Avoid if acute lower back pain exists
- Use towel on rough surfaces to prevent sticking
- Start light to master form
- Protect hands from friction on abrasive surfaces
- Ensure surface allows smooth sliding
Spotting
No spotting needed; perform solo in open space with optional partner for motivation.
Common Mistakes
- Rounding the back
- Raising hips too high
- Knees caving inward
- Pushing with arms only
- Poor hand placement causing slippage
When to Avoid
- Acute lower back injury
- Severe knee issues
- Wrist instability
Flexibility Needed
- Adequate ankle dorsiflexion for low stance
- Hip mobility for squat position
Build Up First
- Mastery of basic hip hinge and squat stance
- Core bracing technique
Also known as
Plate Sled Push, Weighted Plate Push, Floor Plate Push
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