Quads
Belt Squat Split Squat
The Belt Squat Split Squat is a strength exercise on a machine for your quads. Share of the load in the Zulta muscle model: gluteus maximus 22%, quads (vastus lateralis) 16% and quads (vastus medialis) 14%.
How to do it
- Strap the belt around your hips and clip it to the belt squat chain or cable.
- Stand on the platform in a split stance, front foot forward, back foot on its ball behind you.
- Hold the front handles lightly and release the machine.
- Lower straight down until the back knee is just above the platform and the front thigh is parallel.
- Push through the front heel to rise, then finish the set before switching legs.
Tips
- Keep the torso upright: the belt loads the hips, not the spine.
- Center the belt so it pulls straight down between the feet.
Common mistakes
- Pulling on the handles to help stand up.
- Setting the stance too short so the front heel lifts.
- Letting the front knee cave inward.
Muscles worked by the Belt Squat Split Squat
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.
A split stance loads the front leg's quads and glute max, the glute medius and adductors keep the knee and pelvis in line, and the trunk resists the narrow base.
Belt Squat Split Squat alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
- Smith Machine Lunge
- Smith Machine Reverse Lunge
- Smith Machine Bulgarian Split Squat
- Smith Machine Lateral Lunge
Frequently asked questions
What muscles does the Belt Squat Split Squat work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors, gluteus medius and quads (rectus femoris) assist.
Is the Belt Squat Split Squat good for beginners?
The Belt Squat Split Squat is rated intermediate. If you are new, learn the Smith Machine Split Squat first and build up from there.
What is a good alternative to the Belt Squat Split Squat?
For example the Smith Machine Split Squat, Split Squat (Dumbbell) and Dumbbell Walking Lunge. They train mostly the same muscles, some with different equipment.
How do you make the Belt Squat Split Squat harder?
Add weight or reps, or move on to the Bulgarian Split Squat (Barbell).
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.