How to Squat with a Belt

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How To Squat With A Belt

Belt Squats: Instructions and Video Step by Step Instructions and Benefits

In the gym, training comes second to safety. Besides, if you get injured, you risk sitting out for weeks, watching all your progress crumble.

So when you find an exercise that actually combines safety with muscle building results, it’s worth adding to your workout routine.

What exercise are we talking about? The belt squat.

Belt squats give you all the benefits of a barbell squat while eliminating the strain on your back. Plus, they make for a super effective workout — and in this guide, we share how and why you should try them.

Squats with a belt, explained

Think of the belt squat as a weighted variation of the traditional squat. The added weight, attached to a belt, increases the difficulty of the workout, maximizing your gains in the process. If you want to improve lower body strength and balance, few exercises perform as reliably as the belt squat.

Like squats, belt squats target several major muscle groups, including:

  • Buttocks
  • Hamstrings
  • Squares
  • Calves
  • Hip flexors
  • Core muscles

However, unlike your traditional do-anywhere squats, belt squats require equipment. You will need a belt and weights (or a belt squat machine) to perform this workout properly.

The many benefits of Squats with a belt

With that said, the extra setup and effort is well worth it. Belt squats are an amazing exercise for any athlete and fitness enthusiast, whether you’re an amateur or a fitness enthusiast.

Specifically, belt squats are known for:

  • Building lower body strength – When you squat with a belt, you quickly build muscle in your legs. This muscle development can help you perform better in other exercises at the gym, as well as in sports and activities that emphasize the lower body, such as running, hockey and swimming. As a bonus, belt squats strengthen your ankle and knee joints, keeping those injury-prone areas stress-free.
  • Promoting stability – All squat exercises engage your adductors. These small muscles in the inner thigh contribute to your stability and mobility, helping you maintain balance when you walk or stand.
  • Protection of the spine – Squats with a belt are especially beneficial for people with mobility problems or chronic back pain. Unlike the barbell squat, which places all the weight on your back, belt squats load the weight onto your hips. This positioning reduces the risk of spinal injuries.
  • Increased flexibility – When performed correctly, belt squats can help keep your muscles flexible. Each time you go through the full range of motion, you stretch your legs and hips, improving your overall flexibility.

How do you do Squats with a belt?

There are two ways to perform squats with a belt. As long as you have the right equipment in your gym, you can do whatever you like.

The first method involves a specialized belt from which you can hang a 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: Choose your weight – First, you will decide how much you want to raise. We suggest starting with lighter dishes before moving up.
  • Step 2: Put on the belt – You will then tie the belt around your body, securing it tightly around your waist.
  • Step 3: Lower into a squat – With the weighted belt ready, face forward, straighten your torso and bend your knees. Continue lowering until your thighs are at least parallel to the ground.
  • Step 4: Straighten your legs – To return to standing, place your heels on the floor and straighten your legs. Repeat as needed.

Useful tips for beginners

If you’re new to squats with a belt, you may find the exercise intimidating. These tips will help you conquer your fears:

  • Practice with lighter weights – Even though it may feel easy, do your first belt squats with 5 or 10 kg. 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 enough at first.
  • Squat low to the ground – You will see the biggest gains when you squat as deep as possible. If you can, lower your seat to the ground, bringing your hips and thighs together.

Common mistakes to avoid

No matter your experience level, you can accidentally develop bad habits when doing squats with a belt. Don’t worry – it happens.

The important part is to notice and correct these habits. Here are some mistakes to watch out for.

Incorrect positioning of the belt

The former sometimes wear the belt too high or too low. Unfortunately, improper placement can lead to back injuries, negating one of the most important benefits of belt squats.

Before you start, make sure the bottom of the belt rests snugly against the top of your hips. This placement distributes the weight evenly and keeps you secure.

Lean forward

Normally, when you bend at the knees—perhaps to lift something or tie your shoes—you hinge at the hips. However, when doing squats with a belt, it is important to keep your torso upright.

For optimal results, maintain an upright torso and an engaged core throughout the squat.

Rush through exercise

As always, slow and steady wins the race. Although the added weight may tempt you to skip the belt squat set, try to take your time and maximize the up and down movements of the squat.

Movement with control will reduce the risk of injury and allow you to enjoy the maximum benefits of your training.

Chuze Fitness: The Ultimate Environment for Belt Squats

If you’ve never tried belt squats, now is the perfect time to add them to your routine. The belt squat can help you quickly build lower body strength and improve your balance and posture.

Because squats with a belt require specialized equipment, you should visit the right facility. Luckily, Chuze Fitness has all the tools you need to properly perform belt squats, along with any other exercise you want to tackle.

Start your subscription today!

Sources:

Cleveland Clinic. Here is the correct way to do a Squat.

National Center for Biotechnology Information. Anatomy, bony pelvis and lower limb: Adductor femoris Magnus Muscle.

Reviewed by:

Ani is the VP of Fitness at Chuze Fitness and oversees the group fitness and group training departments. He has had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives with her husband and son in San Diego, California and loves hot yoga, snowboarding and all things wellness.

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