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Plate Push
A locomotion exercise pushing a weight plate across the floor that targets the quads and glutes to build conditioning and leg drive; commonly scaled by adding external load.
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. Assume a low athletic stance behind it with hands flat on the plate, arms fully extended, and hips below shoulder level.
- Drive through your toes to push the plate forward.
- Keep your arms rigid and back flat throughout the movement.
- Take short, powerful steps while maintaining low hips.
- Ensure knees track in line with your toes.
- Continue pushing for the target distance or time.
Coaching Tips
Form Cues
- Hips low
- Arms locked
- Drive the floor away
- Flat back
- Fast feet
Breathing
Brace your core and breathe rhythmically with your steps.
Tempo
Continuous
Range of Motion
Push continuously for the set distance, keeping the body angle constant.
Safety
Safety Notes
- Ensure the floor surface is smooth to prevent sudden sticking
- Watch for finger placement to avoid friction burns
- Stop if you feel sharp lower back pain
Spotting
Not recommended; perform in an open area clear of obstacles.
Common Mistakes
- Raising hips too high
- Bending the elbows
- Rounding the lower back
- Taking overly long strides
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, Floor Plate Push, Weighted Plate Push
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