Belt Squat Machine

Quads, glutes, hamstringsBelt Squat Machine

A compound leg movement for the quads and glutes performed on a belt squat platform. Loading the weight at the hips completely eliminates axial load on your spine while allowing deep, powerful squats.

How to do it

1Fasten the belt around your hips and hook the carabiner to the loading lever.

2Step onto the platform shoulder-width apart and disengage the safety handles.

3Keep your chest up, shoulders back, and hold the handrails lightly for balance.

4Inhale and lower into a deep squat until your thighs hit parallel, driving your hips back.

5Exhale and push back up through your whole foot under control.

6Lock in at the top without snap-locking your knees.

Common mistakes

Letting your knees cave inward on the way up, straining your knee joints.

Rounding your lower back at the bottom of the squat.

Lifting your heels off the platform, shifting your balance forward and overloading your knees.

Breathing

Inhale as you sit down into the squat. Exhale as you drive through the floor to stand up.

Make it harder or easier

To make it easier, reduce your squat depth and rely more on the handrails for balance.

To make it harder, pause for two seconds at the bottom of each rep.

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.