Belt Squat

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Rectus Femoris
• Adductor Magnus

Holds

• Rectus Abdominis
• Transversus Abdominis
• Soleus

Equipment

• Weight Belt or Vest or Lever Machine

Technique

1. Fasten a dip belt around your hips with the weight hanging between your legs, or use a belt squat machine.
2. Stand on two sturdy boxes or the machine platform so the weight hangs freely.
3. Squat down with the chest up and knees tracking over the toes.
4. Drive through the whole foot back to standing.

Cues

• The load sits on the hips, so the spine stays unloaded.
• Hold a rail or the machine handles lightly for balance.

Common mistakes

• Letting the weight swing between reps.
• Collapsing the knees inward at the bottom.
• Standing on unstable or too-narrow boxes.

Alternatives

• Barbell Back Squat
• Leg Press
• Goblet Squat