Exercise Instructions:

  1. 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.
  2. Drive your hips forward, squeeze your glutes hard as f**k.
  3. 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.

Muscles Worked:

Hamstrings, glutes, lower back.