Legs
Belt Squat
Build powerful legs and glutes without the spinal compression of traditional barbell lifting.
How to perform.
Follow the sequence — setup is half the lift.
Step onto the machine platform and secure the weight belt around your hips, ensuring the padding is comfortable and the chain is centered.
Place your feet shoulder-width apart with your toes slightly flared out to ensure optimal balance and mobility.
Stand up straight to take the tension of the weight and disengage the safety lever or pin from the machine.
Inhale and descend by pushing your hips back and bending your knees until your thighs are at least parallel to the floor.
Drive through your mid-foot to return to the starting position while keeping your chest upright and your back flat.
Complete your repetitions and re-engage the safety catch before unhooking the belt from the machine.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the knees to collapse inward during the ascent
- Rounding the lower back by attempting to squat too deep for your mobility
- Shifting weight onto the toes instead of staying balanced across the foot
- Leaning too far forward or holding onto the handrails for leverage
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.