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All quads exercisesQuads · Gym

Belt Squat

Load hangs from the hips, not the spine. Lets you train squat patterns heavy while the lower back and upper body stay unloaded.

IntermediateBelt squat machine3–4 × 8–15
Belt Squat demonstration thumbnail — Exercise Tutorial - How to use a belt squat
QuadsBelt squat machine

Belt Squat

Demo · Nexus Performance Australia

Verified Belt Squat demonstration by Nexus Performance Australia. Click to play.

How to do the Belt Squat

  1. 1Feet slightly forward of the hips
  2. 2Full depth if it stays controlled
  3. 3Push the floor away
  4. 4Great option on back-sore days

Benefits of the Belt Squat

  • Builds strength and size in the quads through a full, controlled range of motion
  • Also trains glutes as supporting movers
  • A fixed, stable path so you can safely push close to technical failure
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services