Belt Squat
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The belt squat is a strength training exercise performed on a dedicated machine where a belt loaded with weight is secured around the hips, allowing a squat motion without axial spinal loading. Its primary purpose is to build lower body power and hypertrophy while minimizing back stress, making it ideal for those with spinal issues or heavy lifters seeking quad-dominant training. It primarily targets the quads, with secondary engagement of the glutes and posterior thighs, and benefits athletes, powerlifters, and rehabilitation clients using just the machine.
How to Perform Belt Squat
- 1Attach a belt to the belt squat machine's carriage and adjust the height so the bar sits at hip level when standing.
- 2Step into the belt, position it securely around your hips (just below the waist), and fasten it snugly without restricting breathing.
- 3Place your feet shoulder-width apart on the platform, toes slightly turned out, with heels on or near the edge for full range.
- 4Unlock the safety pins or handles, engage your core, and inhale deeply to brace your torso.
- 5Bend at the hips and knees to lower your body into a squat, keeping your chest up and knees tracking over toes until thighs are parallel to the ground or slightly below (exhale midway through the descent).
- 6Pause briefly at the bottom, then drive through your heels to extend your hips and knees, standing tall without locking out knees (exhale fully as you rise).
- 7Lower the carriage back to the starting position by re-engaging safeties or controlled descent.
- 8**Key form tips:** Maintain a neutral spine—avoid rounding your back; keep shins vertical to emphasize quads; control the eccentric (lowering) phase to prevent momentum. Common mistakes: Letting knees cave inward, partial depth squats, or overarching the lower back.
