Belt Squat

Quads, Glutes, HamstringsBelt Squat Machine

Machine squat variation that loads through a hip belt, eliminating spinal loading while targeting quads, glutes, and hamstrings.

How to do it

1Secure the belt around your hips and hook it to the machine lever.

2Step onto the platform with your feet shoulder-width apart.

3Grip the handles lightly for balance.

4Lower into a squat smoothly by bending your knees and sending your hips slightly back.

5Drive through the platform to extend your legs back to the start.

Common mistakes

Squatting too deep with a rounded lower back, losing core tension.

Knees caving inward during the ascent, increasing ligament stress.

Yanking yourself up with the handrails, reducing load on your legs.

Breathing

Inhale before descending. Exhale as you push back up to standing.

Make it harder or easier

Reduce the weight or depth to simplify, or adjust foot stance to shift focus across leg muscles.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.