Belt Squat
Build strength and sculpt your lower body with the Vitruvian Belt Squat! A unique squat variation to target quads, glutes, and hamstrings.
The Belt Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and lower back. You'll need: belt squat machine and weight plates.
Required Equipment
Belt Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Spinal Erectors (erector spinae)
Belt Squat Variations and Alternatives
How to do the Belt Squat
Begin by adjusting the lever belt squat machine to suit your height and adding the appropriate weight plates.
Step onto the platform, and fasten the belt around your waist. The belt should be snug, but not overly tight.
Stand with your feet shoulder-width apart, your toes pointing slightly outward.
Grasp the handles in front of you for balance and stability.
Initiate the movement by breaking at the hips and knees, sitting back and down into a squat position. Keep your back straight and your head facing forward.
Descend until your thighs are at least parallel to the floor, making sure your knees track over your toes.
Push through your heels to extend your hips and knees, returning to a standing position.
Repeat the movement for the desired number of repetitions.
Ensure that your stance is balanced, and your movements are controlled throughout the exercise. Adjust the weight according to your current strength levels, aiming for progressive overload to increase muscle strength and size over time.
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Belt Squat FAQs
What muscles does the Belt Squat work?
The Belt Squat mainly works the quads and glutes & hips, with help from the hamstrings and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Belt Squat?
Belt squat machine and weight plates.
Is the Belt Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Belt Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Belt Squat variations and alternatives?
Similar exercises include the Lever Romanian Belt Deadlift, Sumo Belt Squat, Lever Elevated Squat and Lever Hack Linear Squat.
Training calculators
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