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Quads

Belt Squat (March)

The Belt Squat (March) is a strength exercise on a machine for your quads. Share of the load in the Zulta muscle model: gluteus maximus 21%, quads (vastus lateralis) 19% and quads (vastus medialis) 15%.

Level: IntermediateEquipment: MachineMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Put the belt around your hips, step onto the platform and clip the chain to the machine.
  2. Stand up to take the weight off the stops and hold the handles in front of you.
  3. Lean slightly forward from the ankles, keeping your torso straight and the hips under the load.
  4. March in place by driving one knee up and then the other, pushing each foot hard into the platform.
  5. Keep marching for 30 to 60 seconds, breathing steadily, then set the weight back on the stops.

Tips

  • Keep the steps short and quick with the hips locked out.
  • Breathe in a steady rhythm instead of holding your breath.

Common mistakes

  • Letting the hips drop into a half squat.
  • Pulling hard on the handles.
  • Bouncing the weight up and down.

Muscles worked by the Belt Squat (March)

  • Gluteus maximus Primary21%
  • Quads (vastus lateralis) Primary19%
  • Quads (vastus medialis) Primary15%
  • Adductors Secondary13%
  • Quads (rectus femoris) Secondary9%
  • Hamstrings (biceps femoris) Minor5%
  • Hamstrings (semitendinosus/-membranosus) Minor3%
  • Upper abs Stabilizer3%
  • Calves (soleus) Stabilizer3%
  • Spinal erectors (lower back) Stabilizer3%
  • Gluteus medius Stabilizer3%
  • Obliques Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

The machine or bar path takes over most of the trunk work. Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.

Belt Squat (March) alternatives

No equipment

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Similar exercises

Frequently asked questions

What muscles does the Belt Squat (March) work?

Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors and quads (rectus femoris) assist.

Is the Belt Squat (March) good for beginners?

The Belt Squat (March) is rated intermediate. If you are new, learn the Wall Sit first and build up from there.

What is a good alternative to the Belt Squat (March)?

For example the Wall Sit. They train mostly the same muscles, some with different equipment.

Sources

  • Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
  • Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
  • Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)

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