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HyperBody
Exercise library · Legs

Belt Squat.

Hip-loaded squat that trains the legs while sparing the spine.

Also known as: Belt Squat Machine, Hip Belt Squat

BeginnerMachine
The numbers
Sets
3–5
Reps
5–10
Rest
90–180 s
The play-by-play

How to do it.

  1. Step 01

    Attach the belt around the hips on the machine

  2. Step 02

    Stand on the platform and grip the supports

  3. Step 03

    Brace and descend by bending the knees

  4. Step 04

    Reach a deep squat position

  5. Step 05

    Drive through the feet to stand tall

  6. Step 06

    Squeeze the quads at the top

What separates good from great

Pro cues.

  • Great for training legs with a fresh back

  • Keep the torso upright

  • Control the descent

Common questions

Questions, answered.

What is the Belt Squat?
Hip-loaded squat that trains the legs while sparing the spine.
What muscles does the Belt Squat work?
The Belt Squat primarily works your quadriceps and glutes. It also recruits your hamstrings as secondary movers.
What equipment do I need for the Belt Squat?
You need a machine to perform the Belt Squat.
How many sets and reps should I do for the Belt Squat?
A typical prescription for the Belt Squat is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.
Is the Belt Squat good for beginners?
Yes. The Belt Squat is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.

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