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Belt Squat 10s · no sound

Belt Squat

A squat loaded through a hip belt on a machine, so the weight pulls at the hips instead of sitting on the spine.

Primary muscle
Quads
Equipment
Machine
Difficulty
Beginner
Movement
Squat
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How to do it

  1. Fasten the hip belt around your pelvis and attach it to the machine.
  2. Stand on the platform so the attachment point sits directly between your feet.
  3. Set your feet at about shoulder width with the toes turned out slightly.
  4. Take the weight, release the safeties and hold the frame lightly for balance.
  5. Drop your hips straight down until your thighs reach roughly parallel.
  6. Drive through your whole foot to stand tall and repeat.

Common mistakes

  • Standing off center so the cable pulls to one side, which twists the hips.
  • Pulling on the frame with the arms, which quietly removes load from the legs.
  • Loading it like a leg press, which overwhelms the belt position and cuts the range short.
  • Letting the hips travel backward instead of straight down, which turns it into a hinge.

Muscles worked

Primary
Quads
Secondary
AbsGlutesHamstrings

Same movement, other equipment

Kettlebell Goblet Squat Beginner Kettlebell Goblet Squat Quads Kettlebell Pause Squat Beginner Pause Squat Quads Bodyweight Barbell Banded Back Squat Intermediate Barbell Banded Back Squat Quads Barbell Barbell Hack Squat Intermediate Barbell Hack Squat Quads Barbell

Similar exercises

Machine Hack Squat Beginner Machine Hack Squat Quads Machine Machine Horizontal Leg Press Beginner Machine Horizontal Leg Press Quads Machine Machine Leg Press Beginner Machine Leg Press Glutes Machine Pendulum Squat / V-Squat Beginner Pendulum Squat / V-Squat Quads Machine Single-Leg Press Beginner Single-Leg Press Quads Machine

Good to know

What muscles does the Belt Squat work?
Mainly the quads. It also works the abs, glutes and hamstrings.
What equipment do you need for the Belt Squat?
It uses a machine. Without it, the Kettlebell Goblet Squat and the Pause Squat train the same muscles the same way.
Is the Belt Squat good for beginners?
GymVim rates it beginner.

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