- Hinge at the hips to allow the plate to lower into a quarter squat position. This is not a squat, you should not be ass-to-grass here.
- Drive your hips forward, squeeze your glutes hard as f**k.
- Push your heels hard into the ground and contract your abs to help generate enough force to raise the plate to about shoulder-height. Your arms and shoulders should not be doing anything other than holding the plate.
Hamstrings, glutes, lower back.