Belt Squats – Step by Step Instructions and Benefits Guide and Video
In the gym, training is second only to safety. After all, 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 when you find an exercise that really combine security with muscle development results, it is worth incorporating it into your exercise routine.
The exercise we’re talking about? The belt squat.
Belt squats give you all the positive aspects of a barbell squat while also taking the strain off your back. Plus, they are a very effective workout, and in this guide, we share 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 to you by a belt, increases the difficulty of the workout, maximizing your gains in the process. If you want to improve lower body strength and balance, few exercises work as reliably as the belt squat.
Like squats, belt squats target several major muscle groups, including:
- Glutes
- Hamstrings
- quadruples
- Calves
- hip flexors
- core muscles
However, unlike traditional squats that can be done anywhere, belt squats require equipment. You will need a belt and weights (or a belt squat machine) to perform this workout correctly.
The Many Benefits of Belt Squats
That said, the extra setup and effort is worth it. Belt squats are a phenomenal exercise for all athletes and gym-goers, whether you are a hobbyist or a fitness fanatic.
Specifically, belt squats are known for:
- Build 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 an added benefit, belt squats strengthen your ankle and knee joints, keeping these injury-prone areas stress-free.
- Promoting stability – All squat exercises involve your adductors. These small muscles in the inner thigh contribute to your stability and mobility, helping you maintain balance when you walk or stand.
- Protecting the spine – Belt squats are especially beneficial for people with mobility problems or chronic back pain. Unlike a barbell squat, which places all the weight on your back, belt squats place the weight on your hips. This placement reduces the risk of spinal injuries.
- Greater flexibility – When performed correctly, belt squats can help keep muscles limber. Every 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 prefer.
The first method involves a specialized belt from which you can hang a weight. The second option uses a squat machine with a built-in belt and a weight system on a pulley.
No matter which method you choose, you’ll follow the same steps to perform a set of belt squats:
- Step 1: Select your weight – First, you will decide how much you want to lift. We suggest starting with lighter plates before working your way up.
- Step 2: put on your seatbelt – Next, you will place the belt around your body, securing it comfortably around your waist.
- Step 3: Lower yourself into a squat – With the weight 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: Stretch your legs – To stand up again, sink your heels into the ground and straighten your legs. Repeat as necessary.
Helpful tips for beginners
If you’re new to belt squats, you may find the exercise intimidating. These tips should help you overcome your fears:
- Practice with lighter weights. – Even if it seems easy, do your first belt squats with 5 or 10 pounds. Learning proper form is more important than lifting a heavy load. Once you feel comfortable, you can increase the weight.
- Start with fewer repetitions – Belt squats are relatively intense, so take it easy. At first, sets of 5 to 10 repetitions are enough.
- Crouch close to the ground – You will see the greatest benefits when you squat as deep as possible. If you can, drop the seat to the floor, bringing your hips and thighs together.
Common mistakes to avoid
No matter your level of experience, you can accidentally develop bad habits when doing belt squats. Don’t worry, it happens.
The important thing is to notice and correct these habits. Here are some mistakes to watch out for.
Putting the belt on incorrectly
Beginners sometimes wear the belt too high or too low. Unfortunately, improper placement can lead to back injuries, undoing one of the most important benefits of belt squats.
Before you begin, make sure the bottom of the belt rests firmly on top of your hips. This position distributes weight evenly and keeps you safe.
Leaning forward
Normally, when you bend your knees, perhaps to pick up something or tie your shoes, you rotate at the hips. However, when doing belt squats, it is essential to keep your torso upright.
For optimal results, keep your torso upright and core engaged throughout the squat.
Hurry during exercise
As always, the race is won slowly and steadily. Although the added weight may tempt you to perform your set of belt squats, try to take your time and exaggerate the up and down movements of the squat.
Moving with control will reduce the risk of injury and allow you to enjoy the maximum benefits of your training.
Chuze Fitness – Best 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 develop lower body strength and improve your balance and posture.
Because belt squats require specialized equipment, you will need to visit the appropriate center. Fortunately, Chuze Fitness has all the tools you need to perform proper belt squats, along with any other exercise you want to perform.
Start your membership today!
Sources:
Cleveland Clinic. This is the correct way to do squats. https://health.clevelandclinic.org/proper-squat-form
National Center for Biotechnology Information. Anatomy, bony pelvis and lower limb: adductor magnus muscle of the thigh. https://www.ncbi.nlm.nih.gov/books/NBK534842/
Reviewed by:
Ani is the Vice President of Fitness at Chuze Fitness and oversees the Group Fitness and Team Training departments. He has had over 25 years of career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding, and all things wellness.
