Belt Squat
A squat performed with the load hung from a hip belt, usually on a belt squat machine. Trains the quads and glutes without loading the spine or shoulders.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Adductors
- Hamstrings
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Attach the belt around your hips and clip it to the machine. Stand on the platform with feet shoulder-width apart, holding the handles for balance, and release the stops.
Brace lightly and squat down, keeping your torso upright.
Let your knees track over your toes as you descend to full depth.
Drive through your feet to stand up.
Re-engage the stops when finished.
Breathing: Inhale as you lower, exhale as you stand.
Coaching tips
Sit straight down
Use the handles for balance only
Full depth
Common mistakes
Pulling on the handles to help stand
Belt set too high or low on the hips
Half reps
Safety notes
Engage the machine stops before unclipping the belt.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.