Belt Squat

How to Perform the Belt Squat

Attach the loading belt around your hips and connect it to the belt squat machine or weight via the chain or cable.
Stand on the platform with feet shoulder-width apart or slightly wider, toes pointed slightly outward.
Stand tall and brace your core, then release the safety mechanism if using a machine.
Initiate the squat by pushing your hips back and bending your knees, lowering yourself until your thighs are at least parallel to the platform.
Drive through your heels to stand back up, fully extending your hips and knees at the top.
Squeeze your glutes at the top of the movement and repeat for the prescribed number of reps.

Letting the knees cave inward during the squat

Actively push your knees out in line with your toes throughout the movement.

Not squatting to proper depth

Aim for at least parallel depth; the belt squat allows deep squatting with minimal injury risk.

Rounding the lower back

Even though the load is not on the spine, maintain a neutral spine by keeping your core braced and chest up.

✓Loads the legs without placing any compressive force on the spine.
✓Allows high-volume leg training without upper back or lower back fatigue.
✓Ideal for lifters recovering from back injuries who want to continue training legs.

●Use different foot positions to shift emphasis between quads and glutes.
●The belt squat is excellent for high-volume training since it does not fatigue the back.
●Pair with back squats in your program for additional leg volume without extra spinal loading.

Strength

4-5 sets of 4-6 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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