Quads
Belt Squat
The Belt Squat 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%.
How to do it
- Put the belt around your hips and step onto the platform with feet shoulder-width apart.
- Clip the belt chain to the machine and stand up to take the weight off the stops.
- Hold the handles in front of you lightly and keep your torso upright.
- Bend your knees and hips and squat down until your thighs are about parallel to the floor.
- Drive through your whole foot to stand up tall, then repeat.
Tips
- Use the handles only for balance, not to push or pull.
- Let the knees travel forward over the toes: the belt keeps the spine unloaded.
Common mistakes
- Pulling on the handles to help stand up.
- Leaning far forward so the belt swings.
- Letting the knees cave inward.
Muscles worked by the Belt 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.
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 alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Belt Squat work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors and quads (rectus femoris) assist.
Is the Belt Squat good for beginners?
Yes. The Belt Squat is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Belt Squat?
For example the Smith Machine Squat, Smith Machine Box Squat and Smith Machine Sumo Squat. They train mostly the same muscles, some with different equipment.
How do you make the Belt Squat harder?
Add weight or reps, or move on to the Hatfield Squat and High Bar Back Squat.
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)
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.