How to Perform Belt Squats + Video

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

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

So, when you find an exercise that really works unite The safety and muscle-building effects make it worth incorporating into your workout routine.

The exercises we are talking about? Squat belt.

Belt squats give you all the benefits of barbell squats while eliminating the stress on your back. Plus, they make for a highly effective workout—and in this guide, we’ll share how and why you should try them.

Belt Squats, Explained

Think of the belt squat as a loaded variation of the traditional squat. The extra weight held in place by the belt increases the difficulty of the movement, maximizing your gains in the process. If you want to build lower body strength and Few exercises are as reliable as the belt squat.

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

• gluteal muscles
• Hamstring
• quadrilateral
• calf
• hip flexors
• core muscles

However, unlike traditional squats, which can be done anywhere, belt squats require equipment. You’ll need a belt and dumbbells (or a belt squat machine) to perform this exercise correctly.

Many Benefits of Belt Squats

That being said, the extra setup and effort is worth it. Belt squats are an extraordinary exercise for every athlete and fitness enthusiast, whether you are an amateur or a fitness fanatic.

Specifically, the belt squat is famous for the following reasons:

• Increase lower body strength – When you perform belt squats, your leg muscles will quickly strengthen. This muscle growth can help you perform better in other exercises in the gym, as well as sports and activities that emphasize your lower body, such as running, hockey, and swimming. In addition, belt squats can strengthen the ankle and knee joints and relieve stress on these injury-prone areas.
• promote stability – All squat exercises engage your adductors. These small muscles on your inner thighs contribute to your stability and flexibility, helping you maintain your balance when walking or standing.
• protect spine – Belt squats are especially beneficial for people with limited mobility or chronic back pain. Unlike the barbell squat, which transfers all the weight to the back, the belt squat transfers the weight to the hips. This placement reduces the risk of spinal injury.
• Improve flexibility – If performed correctly, belt squats can help keep your muscles supple. Each time you complete a full range of motion, you stretch your legs and hips, improving overall flexibility.

How to perform a belt squat?

There are two ways to perform a belt squat. As long as your gym has the right equipment, you can do whatever you like.

The first method requires a specialized belt from which you can hang heavy objects. The second option is a belt squat machine that uses a built-in belt and weight system on pulleys.

No matter which method you choose, you’ll follow the same steps to perform a set of belt squats:

• Step 1: Choose your weight – First, you will decide how much weight you want to lift. We recommend starting with lighter plates and working your way up.
• Step 2: Put on the belt – Next, you will put the belt on your body and fit it snugly around your waist.
• Step Three: Squat – With the weighted belt ready, look forward, straighten your torso, and bend your knees. Continue lowering until your thighs are at least parallel to the floor.
• Step 4: Straighten your legs – To return to standing, drive your heels into the floor and straighten your legs. Repeat as needed.

Useful tips for beginners

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

• Practice with lighter weights – Even though it feels easy, do your first belt squat with 5 or 10 pounds. Learning proper form is more important than lifting heavy objects. Once you feel comfortable, add weight.
• Start with fewer reps – Belt squats are relatively strenuous, so take it easy. When starting out, sets of 5-10 reps are enough.
• Squat low to the ground – You’ll see the biggest gains when you squat as deep as you can. If possible, lower the seat to the ground and bring your hips and thighs together.

Common mistakes to avoid

No matter your experience level, you can unintentionally develop bad habits when performing belt squats. Don’t worry – it happens.

It is important to note and correct these habits. Here are some mistakes to watch out for.

Improper belt placement

Beginners sometimes tie the belt too high or too low. Unfortunately, improper placement can lead to back injury, negating one of the most important benefits of belt squats.

Before you begin, make sure the bottom of the harness is snug against the top of your hips. This position distributes weight evenly and keeps you safe.

lean forward

Normally, when you bend your knees—perhaps to pick something up or tie your shoes—your hinge is your hip. However, it is crucial to keep your torso upright when performing belt squats.

For best results, keep your torso vertical and your core tight throughout the squat.

sprint practice

As always, slow and steady wins the race. Although the added weight may tempt you to rush through a set of belt squats, try taking your time and exaggerating the up and down motion of the squat.

Controlling your movement will reduce your risk of injury and allow you to enjoy the maximum benefits of exercise.

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 workout routine. Belt squats can help you quickly build lower body strength and improve balance and posture.

Since belt squats require specialized equipment, you need access 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 do.

Start your membership today!

Source:

Cleveland Clinic. This is the correct way to squat. https://health.clevelandclinic.org/proper-squat-form

National Center for Biotechnology Information. Anatomy, Pelvis and Lower Limbs: Adductor Major of the Thigh. https://www.ncbi.nlm.nih.gov/books/NBK534842/

Reviewed by:

Ani is the Vice President of Fitness at Chuze Fitness, where she oversees the group fitness and team training departments. She has a career spanning over 25 years in club management, personal training, group exercise and coaching training. Ani lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding, and all things healthy.