Belt Squats: Step-by-Step Instructions and Benefits Guide and Video
In the gym, training is only second to safety. After all, if you injure yourself, you risk having to sit out for weeks, watching all your progress go down the drain.
So, when you find an exercise that actually combines safety with muscle-building results, it’s worth incorporating it into your workout routine.
The exercise we’re talking about? The belt squat.
Belt squats give you all the positives of a barbell squat while eliminating the strain on your back. Plus, they make for a highly effective workout—and in this guide, we’re sharing how and why you should try them.
Belt Squats, Explained
Think of a belt squat as a weighted variation of the traditional squat. The added weight, attached to you by a belt, increases the workout difficulty, maximizing your gains in the process. If you want to improve lower-body strength and balance, few exercises deliver as reliably as the belt squat.
Like squats, belt squats target several major muscle groups, including:
- Glutes
- Hamstrings
- Quads
- Calves
- Hip flexors
- Core muscles
However, unlike your traditional, do-anywhere squats, belt squats require equipment. You’ll need a belt and weights (or a belt squat machine) to perform this workout properly.
The Many Benefits of Belt Squats
With that said, the extra setup and effort is worth it. Belt squats are a phenomenal exercise for every athlete and gym-goer, whether you’re an amateur or a fitness fanatic.
Specifically, belt squats are known for:
- Building lower-body strength – When you do belt squats, you rapidly build muscle in your legs. This muscle growth can help you perform better at other exercises at the gym, as well as in sports and activities that emphasize the lower body, such as running, hockey, and swimming. As a bonus, belt squats strengthen your ankle and knee joints, keeping these injury-prone areas free from strain.
- Promoting stability – All squat exercises engage your adductors. These small muscles in the inner thigh contribute to your stability and mobility, helping you maintain balance when you walk or stand.
- Protecting the spine – Belt squats are especially beneficial for people with mobility issues or chronic back pain. Unlike a barbell squat, which places all the weight on your back, belt squats load the weight onto your hips. This placement reduces the risk of spinal injuries.
- Increasing flexibility – When executed properly, belt squats can help keep your muscles limber. Every time you go through the full range of motion, you stretch your legs and hips, improving your overall flexibility.
How Do You Do Belt Squats?
There are two ways to execute belt squats. As long as you have the right equipment at your gym, you can do whichever you prefer.
The first method involves a specialized belt you can dangle a weight from. The second option uses a belt squat machine with a built-in belt and a weight system on a pulley.
No matter which method you choose, you’ll follow the same steps to perform a set of belt squats:
- Step 1: Select your weight – First, you’ll decide how much you want to lift. We suggest starting with lighter plates before working your way up.
- Step 2: Put on the belt – Next, you’ll strap the belt around your body, attaching it snugly around your waist.
- Step 3: Lower into a squat – With the weighted belt ready, look forward, straighten your torso, and bend your knees. Keep descending until your thighs are at least parallel to the ground.
- Step 4: Straighten your legs – To return to standing, drive your heels into the floor and straighten your legs. Repeat as needed.
Helpful Tips for Beginners
If you’re new to belt squats, you may find the exercise intimidating. These tips should help you conquer your fears:
- Practice with lighter weights – Even though it may feel easy, do your first belt squats with 5 or 10 pounds. It’s more important to learn proper form than lift a heavy load. Once you’re comfortable, you can increase the weight.
- Start with fewer reps – Belt squats are relatively intense, so take it easy. Sets of 5–10 reps are sufficient at first.
- Squat low to the ground – You’ll see the biggest gains when you squat as deep as possible. If you can, drop your seat low to the ground, bringing your hips and thighs together.
Common Mistakes to Avoid
No matter your experience level, you may accidentally develop bad habits when doing belt squats. Don’t worry—it happens.
The important part is noticing and correcting those habits. Here are some mistakes to look out for.
Positioning the Belt Improperly
First-timers will sometimes wear the belt too high or too low. Unfortunately, improper placement can lead to back injuries, undoing one of the most significant benefits of belt squats.
Before you begin, ensure that the bottom of the belt rests tightly at the top of your hips. This positioning distributes the weight evenly and keeps you safe.
Leaning Forward
Normally, when you bend at the knees—maybe to pick something up or tie your shoes—you hinge at the hips. However, when doing belt squats, it’s crucial to keep your torso upright.
For optimal results, maintain a vertical torso and an engaged core throughout the squat.
Rushing Through the Exercise
As always, slow and steady wins the race. Though the added weight may tempt you to blaze through your set of belt squats, try to take your time and exaggerate the up and down movements of the squat.
Moving with control will reduce your risk of injury and allow you to enjoy the maximum benefits of your workout.
Chuze Fitness: The Ultimate Environment for Belt Squats
If you’ve never tried belt squats, now is the perfect time to add them to your routine. The belt squat can help you quickly build lower-body strength and improve your balance and posture.
Because belt squats require specialized equipment, you’ll need to visit the right facility. Luckily, Chuze Fitness has all the tools you need to perform proper belt squats, along with any other exercise you want to tackle.
Start your membership today!
Sources:
Cleveland Clinic. Here’s the Right Way To Do a Squat. https://health.clevelandclinic.org/proper-squat-form
National Center for Biotechnology Information. Anatomy, Bony Pelvis and Lower Limb: Thigh Adductor Magnus Muscle. https://www.ncbi.nlm.nih.gov/books/NBK534842/
Reviewed By:
Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.
