Legs · Compound

Belt Squat

A squat loaded through a hip belt that trains the legs without loading the spine.

MAIN MUSCLE
Quads, Glutes
ALSO WORKS
Adductors
EQUIPMENT
Machine
LEVEL
Intermediate
REPS
8-12
TEMPO
3-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Attach the belt around your hips and stand on the platform.

  2. Set feet about shoulder-width apart and hold the handles lightly.

  3. Squat down as deep as you can control.

  4. Drive up through the mid-foot to standing.

COMMON MISTAKES

  • Knees caving inward; push them out in line with the toes.
  • Heels lifting or weight shifting to the toes; keep pressure through the mid-foot.
  • Losing the brace at the bottom; take a big breath and hold it through the hardest part.

TIPS

  • Sit between your hips, not back onto a chair, and drive up with chest and hips together.

QUESTIONS

Which muscles does Belt Squat work?

The main muscle is Quads, Glutes. It also works Adductors.

How many reps should I do?

FORGE suggests 8-12 reps for Belt Squat. The app adjusts sets and reps to your goal and level.

What can I do instead of Belt Squat?

These train the same muscles: Hack Squat, Leg Press, Goblet Squat.