Plate Squat

1. 1 - Stand with your feet about shoulder-width apart, toes slightly turned out, holding a weight plate securely against your chest with both hands.
2. 2 - Brace your core, keep your chest lifted, and maintain a neutral spine.
3. 3 - Initiate the movement by bending at the hips and knees, lowering your body into a squat.
4. 4 - Descend until your thighs are at least parallel to the floor, or as low as your mobility allows while keeping your heels down.
5. 5 - Drive through your midfoot and heels to stand back up, extending your hips and knees fully.
6. 6 - Repeat for the desired number of repetitions while keeping the plate close to your torso.