The belt squat is a lower-body powerhouse that lets you load your legs heavily—without putting pressure on your spine or lower back. If you want to build your quads, glutes, and hamstrings while giving your upper body a break, this is the move.
It’s especially useful for lifters with back or shoulder issues who still want to train hard and heavy.
Muscles Worked
- Primary: Quadriceps, glutes
- Secondary: Hamstrings, calves, core (for balance)
The loading from the belt places the resistance directly through your hips, maximizing lower-body activation while keeping your upper body free.
How to Do It (Step-by-Step)
- Strap the belt around your hips and clip into the loading pin or machine attachment.
- Step up onto the platform and stand tall to lift the weight.
- Squat down by pushing your hips back and knees out.
- Keep your chest upright and core engaged throughout.
- Drive through your heels to stand back up, squeezing your glutes at the top.
💡 Keep your feet flat and knees tracking over your toes—just like a regular squat.
Ideal Rep & Rest Ranges
| Goal | Reps | Rest |
|---|---|---|
| Strength | 4–6 | 2–3 min |
| Hypertrophy | 8–12 | 60–90 sec |
| Endurance | 12–15+ | 30–60 sec |
Use Auto Progression in Volym to set your targets and ensure continuous improvement.
Why Use the Belt Squat?
- ✅ Removes spinal loading—great if you have back issues
- ✅ Builds serious leg strength and size
- ✅ Easy to learn and scale with weight
- ✅ Great for high-volume training with less fatigue
It’s also a smart option during deloads or recovery blocks where you want to reduce axial stress.
Common Mistakes
- ❌ Leaning too far forward—keep your torso upright
- ❌ Letting knees cave in—push them outward throughout the movement
- ❌ Standing too narrow—adjust your stance to match your hip structure
- ❌ Cutting depth short—go as low as your mobility allows without losing control
📌 Check your form from the side—your hips and knees should work together through the whole range.
Train Smarter with Volym
- Warm up efficiently with Adaptive Warm-Up Sets
- Track progress with Workout History
- Stay focused between sets using the Rest Timer
Yes. It removes the spinal load, making it a great option for people with back or shoulder limitations.
It primarily works the quads and glutes, with secondary activation in the hamstrings and calves.
Absolutely. It’s a strong alternative or supplement to traditional squats, especially for high-volume leg work.
Similar to your regular squat stance—feet shoulder-width, toes slightly out, and knees tracking your toes.
Yes! The setup supports heavy loading safely, so feel free to push the weight once your form is locked in.