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Last updated February 2, 2026
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cardio
Plate Push
Place a weight plate on a carpet or turf. Push it across the floor with your hands, driving hard with your legs.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Push
- Type
- Aerobic
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Very High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quads
Secondary
calves
Equipment & setup
What you need and how to position yourself before starting.
Equipment
plate
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
distanceweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Find a flat surface to perform the plate push.
- Place a weight plate on the ground in front of you.
- Step 2Position Your Hands
- Stand behind the weight plate with your feet shoulder-width apart.
- Bend at your hips and knees to lower your body, placing your hands on the edge of the plate.
- Step 3Engage Your Core
- Tighten your core muscles to stabilize your body.
- Keep your back straight and your head up, looking forward.
- Step 4Push the Plate
- Drive through your legs and push the plate forward using your hands.
- Keep your body low and maintain a strong, steady push.
- Step 5Control Your Movement
- Ensure that you maintain a consistent pace as you push the plate.
- Avoid using your back; focus on using your legs and arms.
- Step 6Stop and Reset
- Once you reach your desired distance, stop pushing the plate.
- Take a moment to reset your position before pushing it back.
- Step 7Repeat
- Push the plate back to the starting position, maintaining control and form.
- Repeat the push for the desired number of repetitions.
- Step 8Finish the Exercise
- After completing your sets, step away from the plate.
- Ensure you are in a safe position before resting.