Strength Training · Bodybuilding
Cable Belt Squat
The cable belt squat loads your hips through a low cable to train your thighs and glutes without resting a weight on your shoulders.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Set the pulley to its lowest position.
- Fasten the squat belt snugly around your hips.
- Stand with your back to the cable column.
- Connect the cable to the belt’s loading point through the space between your legs.
- Walk forward until the cable is taut.
- Place your feet about shoulder-width apart with your toes slightly turned out.
- Lower your hips between your legs to a comfortable depth with your heels planted.
- Push through your feet to return to standing.
Form cues
- Keep your knees tracking over your toes.
- Brace your belly before each descent.
- Keep your ribs stacked over your hips.
Common mistakes
- Standing too far from the pulleyStay close enough that the cable does not pull you strongly backward.
- Bouncing out of the bottomLower under control with a smooth change of direction.
- Leaning back at the topFinish upright rather than pushing your hips forward against the belt.
Safety
The cable’s backward pull can upset your balance, especially when the load is too heavy. A slipping belt or unsecured connector can cause a sudden loss of resistance.
- Use a belt designed for loaded squats with a fully secured connector.
- Test the setup with a light load before adding weight.
- Keep the cable’s path clear of your shoes and nearby equipment.
- After your set, move toward the pulley until the weight stack rests fully before disconnecting.
If belt pressure causes hip or pelvic discomfort, choose another squat variation or seek advice from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Cable Column
- Cable Waist Belt
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Choose a load that leaves you able to perform about two more controlled repetitions.