Weighted Plate Side Twist from Squat

1. Starting Position:
- Stand with your feet shoulder-width apart.
- Hold the weight plate with both hands in front of your chest, keeping your elbows slightly bent.

2. Squat Down:
- Push your hips back and bend your knees to lower your body into a squat.
- Keep your chest up and your back straight.
- Lower yourself until your thighs are at least parallel to the ground or as far as you can comfortably go.

3. Twisting Movement:
- From the squat position, engage your core and twist your torso to the right.
- Keep the weight plate close to your chest as you twist.
- Ensure that your hips remain stable, and only your upper body is rotating.

4. Return to Center:
- Slowly return to the starting squat position, bringing your torso back to center.

5. Twist to the Left:
- Repeat the twisting movement, this time turning your torso to the left.
- Again, keep the weight plate close to your chest and maintain a stable lower body.

6. Complete the Set:
- Continue to alternate twists from the squat for the desired number of repetitions or time.

Tips

- Focus on your form rather than the weight. It’s better to start lighter and ensure you are doing the movement correctly.
- Keep your core engaged throughout the exercise for stability.
- Make sure your knees don’t extend past your toes during the squat to protect your joints.