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Strength Training · Bodybuilding · Powerlifting

Belt Squat

The belt squat is a machine squat that loads your hips through a belt rather than a bar on your shoulders. It trains your thighs and glutes as you lower into a squat and stand back up.

  • Beginner
  • Compound
  • Low injury risk
  • Rest 1 min 30 sec
Video by You Fix Pain on YouTube

How to do it

  1. Position your feet about shoulder-width apart on the platform, with toes slightly outward and knees slightly bent.
  2. Fasten the belt snugly around your hips, below your waist.
  3. Connect the belt to the machine’s loading attachment.
  4. Straighten your legs to lift the load clear of its support while holding the handles.
  5. Release the safety catch.
  6. Lower your hips between your feet to a comfortable squat depth.
  7. Push through your feet to return to standing.
  8. Re-engage the safety catch after your final repetition.

Form cues

  • Keep your whole foot planted.
  • Guide your knees in line with toes.
  • Brace your belly before each descent.
  • Keep your chest tall.

Common mistakes

  • Pulling yourself up with the handlesUse a light grip for balance so your legs do the lifting.
  • Bouncing out of the bottomLower under control and reverse direction smoothly without a rebound.
  • Load bottoming out earlyAdjust the attachment length according to the machine’s instructions so the load stays suspended throughout your chosen squat depth.

Safety

A poorly fitted belt can pinch or put uncomfortable pressure on your hips. Excessive weight or fatigue can make the descent hard to control and strain your knees or hips.

  • Check that the belt, chain, and connector are securely fastened before lifting.
  • Locate the safety catch and test its operation with a light load.
  • Start light enough to finish each repetition without losing control.
  • Let the load settle fully onto its support before disconnecting the belt or stepping off.

If belt pressure or squatting causes hip, groin, knee, or back pain, reduce the load or depth and seek advice from a physiotherapist if discomfort persists.

Muscles worked

Front
Back

Primary muscles

  • Quadriceps

Secondary muscles

  • Adductors
  • Glutes
  • Hamstrings

Equipment

  • Belt Squat Machine

Sets and reps

Sets
2–3
Target
8–12 reps
Rest
1 min 30 sec

Choose a weight that leaves you able to perform about two more controlled repetitions.