Belt squats: step by step instructions and benefits guide and video

In the gym, training is second only to safety. After all, if you injure yourself, you risk having to sit around for weeks, watching all your progress go down the drain.

So when you actually find an exercise combines them safety with muscle building results, it’s worth incorporating into your workout routine.

The exercise we are talking about? Belt squat.

Belt squats give you all the positives of barbell squats while taking the strain off your back. They also make for a very effective workout, and in this guide, we’re sharing how and why you should try them.

Belt Squats, Explained

Think of a belt squat as a weighted variation of the traditional squat. The added weight, attached by a belt, increases the difficulty of the workout, maximizing gains in the process. If you want to improve lower body strength and Few exercises provide balance as reliably as the belt squat.

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

• The glutes
• Iska
• Quads
• the calves
• Hip flexor
• Core muscles

However, unlike your regular squats, belt squats require equipment. To do this workout properly you will need a belt and weights (or a belt squat machine).

Many benefits of Belt Squats

That being said, the extra setup and effort is well worth it. Belt squats are a fantastic exercise for all athletes and gym enthusiasts, whether they are amateurs or fitness enthusiasts.

Specifically, belt squats are popular:

• Building lower body strength – When you do belt squats, you quickly build muscles in your legs. This muscle growth can help you perform better in other gym exercises, as well as in sports and activities that emphasize the lower body, such as running, hockey, and swimming. As a bonus, belt squats strengthen the ankle and knee joints, keeping these injury-prone areas stress-free.
• Promoting stability – All squat exercises engage your adductors. These small muscles in the inner thigh help with your stability and mobility, helping you maintain balance when you’re walking or standing.
• Protecting the spine – Waist squats are particularly beneficial for people with mobility issues or chronic back pain. Unlike barbell squats, which put all the weight on your back, belt squats put the weight on your hips. This position reduces the risk of spinal injuries.
• Increased flexibility – When performed correctly, belt squats will help keep your muscles lean. Each time you go through a 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. If you have the right equipment in your gym, you can do whatever you want.

The first method involves a specialized belt for hanging a weight. The second option uses a belt squat machine with an integrated belt and weight system on a pulley.

Whichever method you choose, you’ll follow the same steps to perform a set of belt squats:

• Step 1: Select your weight – First of all, you will decide how much you want to raise. Before climbing, we recommend starting with light plates.
• Step 2: Put on the belt – Then you will fasten the belt to the body, tying it tightly around the waist.
• Step 3: Lower into a 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: Raise your legs – To return to standing, insert your heels into the floor and straighten your legs. Repeat as necessary.

Helpful tips for beginners

If you’re new to belt squats, it might seem like an intimidating exercise. These tips will help you overcome your fears:

• Practice with lighter weights – As easy as it may sound, do your first belt squats with 5 or 10 pounds. Learning proper form is more important than lifting a heavy load. When you are comfortable, you can increase the weight.
• Start with fewer reps – Belt squats are pretty intense, so take it easy. Sets of 5-10 repetitions are sufficient in the beginning.
• Squats low to the floor – You will see the biggest gains when you squat as deep as possible. If you can, drop your seat to the floor, bringing your hips and thighs together.

Common mistakes to avoid

Regardless of your experience level, you can accidentally develop bad habits when doing belt squats. Don’t worry, it happens.

The most important thing is to notice and correct these habits. Here are some mistakes to watch out for.

Improper seat belt placement

First timers will sometimes wear the belt too high or too low. Unfortunately, improper positioning can lead to back injuries, negating one of the most significant benefits of belt squats.

Before you start, make sure the bottom of the belt is snug against the top of your hip. This position distributes weight evenly and keeps you secure.

Leaning forward

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

For optimal results, maintain a vertical torso and core throughout the squat.

Rushing through exercise

As always, slow and steady wins the race. Although the added weight may tempt you to burn through belt squats, try to take your time and exaggerate the up and down movements of the squat.

Moving with control will reduce your risk of injury and allow you to get the most out of your workout.

Chuze Fitness: The Ultimate Belt Squats Environment

If you’ve never tried belt squats, now is the perfect time to add them to your routine. Belt squats will help you quickly build lower body strength and improve your balance and posture.

Because belt squats require specialized equipment, you will need to visit the appropriate facility. Luckily, Chuze Fitness has all the tools you need to perform proper belt squats, along with any other exercise you want to do.

Start your membership today!

Sources:

Cleveland Clinic. Here’s the proper way to Squat.

National Center for Biotechnology Information. Anatomy, bony pelvis and lower limb: adductor major muscle.

Reviewed by:

Ani is Vice President of Fitness at Chuze Fitness and oversees the group’s fitness and group training departments. He has a 25-year career in club management, personal training, group exercise and teacher training. Ani lives with her husband and son in San Diego, CA and enjoys hot yoga, snowboarding, and wellness.