Belt Squat Machine

Belt squat: the load hangs from a belt at the hips, with no spinal loading.

• Compound
• Machine
• Beginner

How to do it

• Belt snug around the hips and feet shoulder-width apart
• Keep the chest up and the torso braced through the whole range
• Knees tracking over the feet and the whole foot pushing the floor

Sets, reps and tempo

Ranges: 8–15 reps · 0–2 RIR

Tempo: Lower 2–3 s into a deep range, come up under control without snapping the lockout

Common mistakes

• Letting your heels lift
• Letting the belt ride up to the ribs and pull the torso

Muscles worked

Primary

• Quads

Secondary

• Glutes

Alternatives

• Hack Squat (machine)
• Leg Press
• Barbell Back Squat
• Leg Extension