Belt Squat
The belt squat is a lower body exercise that primarily targets the quadriceps. To a lesser degree, it also works the glutes and the hamstrings.
Equipment
Exercise Rating
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Introduction
The Belt Squat is an excellent compound exercise that primarily targets the quadriceps, glutes, and hamstrings. Unlike traditional squats, this variation minimally engages the core and lower back for stabilization, as the load is attached around the hips rather than resting on the shoulders. This unique feature makes the belt squat a high-impact, low-fatigue movement with negligible spinal compression. Consequently, it offers a safer alternative to traditional squats while allowing for similar loads and typically results in lower axial fatigue.
To perform a belt squat, position the belt around your hips and squat down while maintaining an upright chest. This upright posture shifts the emphasis towards the quadriceps, making belt squats an excellent choice for those looking to enhance quad strength and size. Additionally, this exercise can help build overall lower body muscle mass and improve functional fitness, balance, and coordination.
As with any exercise, proper form and technique are crucial to maximize benefits and minimize the risk of injury. The belt squat's unique mechanics make it particularly valuable for individuals with lower back issues or those seeking to reduce spinal loading in their training regimen.
Execution
How to Perform a Belt Squat
Setup
- Wrap the belt around your hip and secure it properly. Make sure the belt fits comfortably and that it is not twisted.
- Step on the platform. Connect the bely to the belt squat machine using an appropriate hook.
- Unrack the weight using your quads. You need to push the weight up slightly by driving your legs into the ground.
- The rest stop for the weight will disconnect automatically. You are setup for the exercise
Execution
- Begin the movement by pushing your hips back and bending your knees simultaneously.
- Lower yourself down while keeping your chest up and your back straight. A big chest aids in quad isolation and stimulation. Do not hunch forward. Go down under control and slowly over one to five seconds.
- Continue descending until your thighs are at least parallel to the ground or ideally below. Over time, you should aim to go as low as you can if your ankle mobility allows it. More range and more stretch provides a better growth stimulus
- Pause briefly at the bottom of the movement.
- Drive through your heels to push yourself back up to the starting position.
- Fully extend your hips and knees at the top of the movement. Alternatively, you can also bias the movement towards longer muscle lenghts by returning back down before you lock out the knees. This variation is known as a long-length partial movement.
Finishing
- After completing your set, lock out your knees and pull the rest stop for the weight back in to re-rack the machine.
- Ensure the weight is securely placed back on the rest stop before releasing and un-doing the belt.
Other Exercise Names
The exercise is also known as: