Belt Squats: Step-by-Step Instructions, Benefits and Video Guide
In the gym, training comes second to safety. After all, if you injure yourself, you risk sitting around for weeks, watching all your progress go to waste.
So, when you find an exercise that actually works collects Safety With muscle building results, it is beneficial to incorporate it into your exercise routine.
Which exercise are we talking about? Belt squat.
Belt squats give you all the positives of a barbell squat while eliminating the stress on your back. Plus, they’re a highly effective workout – and in this guide, we’re sharing how and why you should try them.
Belt squat explained
Think of belt squats as a weighted variation of traditional squats. The additional weight, attached to you by the belt, increases the difficulty of the exercise, increasing your gains in the process. If you want to improve your lower body strength and Balance, Few exercises perform as reliably as belt squats.
Like squats, belt squats target several major muscle groups, including:
- Ass
- Hamstrings
- The quads
- Calves
- Hip muscles
- Core muscles
However, unlike traditional squats that can be done anywhere, belt squats require equipment. You’ll need a belt and weights (or a squat machine with a belt) to perform this exercise properly.
The many benefits of belt squats
However, the preparation and extra effort are worth it. Belt squats are a great exercise for every athlete and gym goer, whether you’re an amateur or a fitness enthusiast.
Specifically, belt squats are known for:
- Build lower body strength – When you do belt squats, you build your leg muscles quickly. This muscle growth can help you perform better in other exercises in the gym, as well as in sports and activities that focus on the lower body, such as running, hockey, and swimming. As a bonus, belt squats strengthen the ankle and knee joints, keeping these injury-prone areas stress-free.
- Enhance stability – All squat exercises engage the adductors. These small muscles on the inner thigh contribute to your stability and mobility, helping you maintain balance when walking or standing.
- Protect the spine Belt squats are especially beneficial for people with mobility issues or chronic back pain. Unlike the barbell squat, which places all the weight on your back, the belt squat holds the weight on your hips. This position reduces the risk of spinal injuries.
- Increase flexibility – When performed correctly, belt squats can help keep your muscles flexible. Every time you practice full range of motion, you stretch your legs and hips, which improves 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 what you prefer.
The first method involves a specialized belt from which you can hang the weight. The second option uses a belt squat machine with a built-in belt and pulley weight system.
No matter which method you choose, you’ll follow the same steps to perform a set of belt squats:
- Step 1: Determine your weight – First, you need to decide how much you want to lift. We suggest starting with lighter boards before moving forward.
- Step 2: Put on the belt -Next, you should tie the belt around your body, and tie it comfortably around your waist.
- Step 3: Lower into a squat position – After the belt is ready, look forward, straighten your torso, and bend your knees. Continue down until your thighs are at least parallel to the floor.
- Step 4: Straighten your legs – To return to standing, push your heels into the floor and straighten your legs. Repeat as needed.
Useful tips for beginners
If you’re new to belt squats, you may find this exercise intimidating. These tips should help you overcome your fears:
- Train with lighter weights – Although it may seem easy, do a belt squat for the first time with a 5- or 10-pound weight. 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. Sets of 5-10 reps are sufficient in the beginning.
- Squat low to the ground – You will notice the biggest gains when you squat as deeply as possible. If you can, lower your seat low to the floor, bringing your hips and thighs together.
Common mistakes to avoid
No matter your experience level, you may accidentally pick up bad habits when doing belt squats. Don’t worry, it happens.
The important part is to notice those habits and correct them. Here are some errors to watch out for.
Incorrect belt placement
Sometimes beginners wear the belt too high or too low. Unfortunately, improper posture can lead to back injuries, negating one of the most important benefits of belt squats.
Before you begin, make sure the bottom of the belt rests securely at the top of your hips. This position distributes the weight evenly and keeps you safe.
Leaning forward
Normally, when you bend at the knees — perhaps to pick something up or tie your shoe — you stop at the hips. However, when performing belt squats, it is very important to keep your torso upright.
For best results, keep your torso and core vertical during squats.
Rush through the exercise
As always, slow and steady wins the race. Although the extra weight may tempt you to do belt squats, try to take your time and exaggerate your up and down squat movements.
Moving with control will reduce your risk of injury and allow you to enjoy the maximum benefits of exercise.
Chuze Fitness: The perfect environment for belt squats
If you’ve never tried belt squats before, now is the perfect time to add them to your routine. Squatting can help you quickly build lower body strength and improve your balance and posture.
Because belt squats require specialized equipment, you’ll need to visit the appropriate facility. Fortunately, Chuze Fitness has all the tools you need to perform a proper squat, along with any other exercise you want to do.
Start your membership today!
sources:
Cleveland Clinic. Here’s the correct way to do a squat. https://health.clevelandclinic.org/proper-squat-form
National Center for Biotechnology Information. Anatomy, pelvis and lower extremity: adductor muscle of the thigh. https://www.ncbi.nlm.nih.gov/books/NBK534842/
Reviewed by:
Annie is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She has had over 25 years working in club management, personal training, group exercise and coach training. Annie lives with her husband and son in San Diego, California, and loves hot yoga, snowboarding, and all things wellness.