Belt Squats: Step-by-Step Instructions and Benefits Guide and Video
In the gym, training is second only to safety. After all, if you get injured, you risk having to sit around 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 into your workout routine.
The exercise we’re talking about? Belt Squat.
Belt squats give you all the positives of barbell squats while eliminating the strain on your back. Plus, they make for a very effective workout—and in this guide, we’re sharing how and why you should try them.
Squats with a belt, explained
Think of the belt squat as a variation of the traditional barbell squat. The extra weight, strapped to you, increases the difficulty of the workout, maximizing your gains in the process. If you want to improve your lower body strength and balance, few exercises provide as reliably as the belt squat.
Like squats, belt squats target several major muscle groups, including:
- Gluteus
- hamstrings
- Quads
- Calves
- Hip flexors
- Core muscles
However, unlike your traditional work-anywhere squats, belt squats require equipment. To perform this exercise properly, you will need a belt and weights (or a belt squat machine).
The many benefits of belt squats
With that said, the extra setup and effort is well 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 quickly build leg muscles. This muscle growth can help you perform better in other exercises in 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 ankles and knee joints, keeping those injury-prone areas stress-free.
- Promoting stability – All squat exercises engage your adductors. These small muscles on the inner thighs contribute to your stability and mobility, helping you maintain your balance while walking or standing.
- Protection of the spine – Squats with a belt are especially useful for people with mobility difficulties or chronic back pain. Unlike barbell squats, which put all the weight on the back, belt squats put the weight on the hips. This position reduces the risk of spine injuries.
- Increasing flexibility – If done correctly, belt squats can help keep your muscles flexible. Each time you go through a full range of motion, you stretch your legs and hips, improving your overall flexibility.
How do you perform belt squats?
There are two ways to perform belt squats. As long as you have the right equipment in the gym, you can do whatever you want.
The first method involves a specialized belt from which you can hang a weight. Another option uses a belt squat machine with a built-in belt and pulley weight system.
No matter which method you choose, you’ll follow the same steps to perform a set of belt squats:
- Step 1: Choose your weight – You will first decide how much you want to raise. We suggest starting with lighter plates before progressing.
- Step 2: Put on the belt – Then you will fasten the belt around the body and fasten it tightly around the waist.
- Step 3: Lower into a squat – With the weight belt ready, look forward, straighten your torso and bend your knees. Continue lowering until your thighs are at least parallel to the ground.
- Step 4: Straighten your legs – To return to standing, put your heels on the floor and straighten your legs. Repeat if necessary.
Useful tips for beginners
If you’re new to belt squats, the exercise may seem intimidating. These tips should help you overcome your fears:
- Exercise with lighter weights – Although it may seem easy, do your first belt squats with 5 or 10 pounds. Learning proper form is more important than lifting heavy. Once you are comfortable, you can increase the weight.
- Start with lower repetitions – Squats with a belt are relatively intense, so take it easy. In the beginning, series of 5-10 repetitions are sufficient.
- Crouch low on the ground – You will see the biggest gains when you squat as deep as possible. If you can, lower the seat low to the ground, bring your hips and thighs together.
Common mistakes to avoid
Regardless of your experience level, you can accidentally develop bad habits while doing belt squats. Don’t worry – it’s happening.
The important part is to spot and correct these habits. Here are some mistakes to watch out for.
Incorrect seat belt installation
Beginners will sometimes wear the belt too high or too low. Unfortunately, improper placement can lead to back injuries, negating one of the most significant benefits of belt squats.
Before you start, make sure the bottom of the belt is snug against the top of your hips. This positioning distributes the weight evenly and protects you.
Lean forward
Normally, when you bend your knees—perhaps to lift something or tie your shoes—you bend at the hips. However, when performing belt squats, it is crucial to keep your torso upright.
For optimal results, maintain a vertical torso and engaged core throughout the squat.
Rushing through the exercise
As always, slow and steady wins the race. Although the extra weight may tempt you to go through your set of squats with a belt, try to take your time and go overboard with the up and down movements of the squat.
Controlled movement will reduce the risk of injury and allow you to enjoy the maximum benefits of exercise.
Chuze Fitness: The ultimate belt squat environment
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.
Since 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 do.
Start your membership today!
Sources:
Cleveland Clinic. Here’s the right way to do squats. https://health.clevelandclinic.org/proper-squat-form
National Center for Biotechnology Information. Anatomy, bony pelvis and lower extremity: adductor femoris major 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 has 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.
