Vibration Plate Dumbbell Squat
Dumbbell squat on a vibration plate — adds nervous-system stimulus to the standard loaded squat.
Level: Intermediate
Primary: Quads
Secondary: Glutes Hamstrings
Movement: Compound
Tags: Squat
Type: Light Activity Strength (Weight Lifting)
Equipment: Dumbbell Vibration Plate
Sports: Basketball Football Rugby Track and Field Volleyball
Target muscles
The quads, glutes, and hamstrings drive the squat. The trunk braces. The vibration provides low-level continuous stimulation.
How to perform
Setup
Stand on the vibration plate holding dumbbells at the sides or shoulders.
Execution
Lower into a squat. Keep chest up and knees tracking. Drive through the heels to return.
Common mistakes
- Knees collapsing.
- Cutting depth.
- Heel lift.
- Going too heavy.
- Torso pitching forward.
Progressions and regressions
Regress to bodyweight squats. To progress, increase load.
Programming notes
Squat variant. 3 sets of 10-15 reps, twice a week.
