# Belt Squat

URL: https://heatsy.app/ex/belt-squat

Also known as: Hip Belt Squat, Dip Belt Squat, Belt Squats, Belt Squat Machine, Lever Belt Squat, Belted 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](https://heatsy.app/ex/back-squat)
- [Leg Press](https://heatsy.app/ex/leg-press)
- [Goblet Squat](https://heatsy.app/ex/goblet-squat)