How to do belt squats + video

Belt Squats: Step-by-Step Instructions and Benefits, Guide and Video

In the gym, training comes second only to safety. Because if you get injured, you run the risk of having to sit out for weeks and watch all your progress go down the drain.

So if you find an exercise that actually works united Safety with muscle-building results, it’s worth incorporating into your workout routine.

The exercise we’re talking about? The belt squat.

Belt squats give you all the benefits of a barbell squat while taking the strain off your back. They also make for a highly effective workout – and this guide will show you how and why you should try them.

Belt squats, explained

Think of belt squats as a weighted variation of the traditional squat. The additional weight attached to you with a belt increases the difficulty of the workout while maximizing your gains. If you want to improve your lower body strength And When it comes to maintaining balance, few exercises produce results as reliable as the belt squat.

Like squats, belt squats target several major muscle groups, including:

• glutes
• Hamstrings
• Quads
• Calves
• Hip flexors
• Core muscles

However, unlike traditional squats that can be done anywhere, belt squats require equipment. To perform this workout properly, you will need a belt and weights (or a squat machine with a belt).

The many benefits of belt squats

Still, the additional 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 enthusiast.

Belt squats are particularly known for:

• Building lower body strength – When you do belt squats, you quickly build muscle in your legs. 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 ankle and knee joints and keep these injury-prone areas free of stress.
• Promote stability – All squat exercises work your adductors. These small muscles on the inside of the thigh contribute to your stability and mobility and help you maintain balance when walking or standing.
• Protection of the spine – Belt squats are particularly helpful for people with limited mobility or chronic back pain. Unlike barbell squats, which shift all the weight to the back, belt squats shift the weight to the hips. This placement reduces the risk of spinal injuries.
• Increasing flexibility – When done correctly, belt squats can help keep your muscles limber. Each 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 perform belt squats. As long as you have the right equipment in your gym, you can do whatever you want.

The first method involves a special belt from which you can dangle a weight. The second option uses a squat machine with an integrated strap and a weight system on a pulley.

Regardless of which method you choose, follow the same steps to perform a set of belt squats:

• Step 1: Choose your weight – First, decide how much you want to lift. We recommend starting with lighter plates before working your way up.
• Step 2: Put on the belt – Next, place the belt around your body and fasten it tightly around your waist.
• Step 3: Squat down – Hold the weight belt ready, look forward, stretch your upper body and bend your knees. Continue descending until your thighs are at least parallel to the floor.
• Step 4: Straighten your legs – To return to standing, press your heels into the floor and straighten your legs. Repeat if necessary.

Helpful tips for beginners

If you’re new to belt squats, the exercise may be intimidating for you. These tips should help you overcome your fears:

• Practice with lighter weights – Even if it feels easy, do your first belt squats with 5 or 10 pounds. Learning correct posture is more important than lifting a heavy load. Once you feel comfortable, you can increase the weight.
• Start with fewer reps – Belt squats are relatively intense, so take it easy. Sets of 5-10 repetitions are sufficient initially.
• Get low to the ground – You will achieve the greatest success by squatting as deeply as possible. If you can, lower your seat low to the floor and bring your hips and thighs together.

Common mistakes to avoid

No matter your level of experience, you may accidentally develop bad habits when doing belt squats. Don’t worry – it happens.

The important part is noticing and correcting these habits. Here are some mistakes to watch out for.

Incorrect belt positioning

Beginners sometimes wear the belt too high or too low. Unfortunately, incorrect placement can lead to back injuries and negate one of the most important benefits of belt squats.

Before you begin, make sure the bottom of the belt sits firmly on your hips. This positioning distributes the weight evenly and ensures your safety.

Leaning forward

When you bend your knees—for example, to pick something up or tie your shoes—you typically move at your hips. However, when doing belt squats, it is important to keep your upper body upright.

For best results, maintain a vertical torso and tight core throughout the entire squat.

Rushing through the exercise

As always, slow and steady wins the race. Although the extra weight might tempt you to complete your belt squats at top speed, try to take your time and exaggerate the up and down movements of the squat.

Controlled movement reduces your risk of injury and allows you to get the most benefit from 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 special equipment, you need to go to the right facility. Luckily, Chuze Fitness has all the tools you need to perform proper belt squats and any other exercise you want to tackle.

Start your membership today!

Sources:

Cleveland Clinic. Here’s how to do a squat correctly. https://health.clevelandclinic.org/proper-squat-form

National Center for Biotechnology Information. Anatomy, bony pelvis and lower extremity: femoral adductor magnus muscle. https://www.ncbi.nlm.nih.gov/books/NBK534842/

Reviewed by:

Ani is the Vice President of Fitness at Chuze Fitness and leads the group fitness and team training departments. She has a career spanning more than 25 years in club management, personal training, group exercise and coach education. Ani lives in San Diego, California with her husband and son and loves hot yoga, snowboarding and all things wellness.