Belt Squats: Step-by-Step Instructions and Benefits Guide and Video
In the gym, training takes place with safety taking a backseat. After all, if you get injured, you risk having to sit out for weeks and watch all your progress go to waste.
So, once you find an exercise that actually works, combine Its safety and muscle-building benefits make it worth incorporating into your workout routine.
What practice are we talking about? It’s a belt squat.
Belt squats offer all the benefits of barbell squats while reducing strain on your back. Plus, they make for very effective training. In this guide, we’ll share how and why you should try them.
Belt squat explanation
Think of belt squats as a weighted variation of traditional squats. The additional weight that comes with wearing a belt increases the difficulty of your workout and maximizes the benefits you get in the process. If you want to improve your lower body strength and When it comes to improving your balance, there are few exercises as reliable as belt squats.
Similar to squats, belt squats target several major muscle groups, including:
- gluteus maximus
- hamstrings
- quadriceps femoris
- calf
- hip flexors
- core muscles
However, unlike traditional squats, which can be done anywhere, belt squats require equipment. To perform this workout properly, you’ll need a belt and weights (or a belt squat machine).
Many benefits of belt squats
That said, it’s worth the extra setup and effort. Belt squats are an incredible exercise for any athlete or gym-goer, whether you’re an amateur or a fitness enthusiast.
Specifically, belt squats are known for the following effects:
- Train lower body strength – Belt squats build leg muscles rapidly. This muscle growth will 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. Additionally, belt squats strengthen your ankle and knee joints, protecting injury-prone areas from strain.
- Promoting stability – All squat exercises work the adductor muscles. These small muscles on the inside of your thighs contribute to stability and mobility and help you maintain balance when walking or standing.
- protect the spine – Belt squats are especially beneficial for people with mobility issues or chronic lower back pain. Unlike barbell squats, which put all your weight on your back, belt squats put your weight on your hips. This placement reduces the risk of spinal injury.
- Increased flexibility – Performing belt squats properly helps keep your muscles flexible. Each time you move through a full range of motion, your legs and hips will stretch, improving your overall flexibility.
How do you do belt squats?
There are two ways to perform belt squats. If you have the right equipment in your gym, you can do as much as you want.
The first method uses a special belt from which you can hang weights. The second option uses a belt squat machine with a built-in belt and a weight system on a pulley.
Whichever method you choose, follow the same steps to perform a series of belt squats.
- Step 1: Choose your weight – First, decide how much you want to lift. We recommend starting with lighter plates before moving up the levels.
- Step 2: Wear the belt – Next, wrap the belt around your body and attach it snugly around your waist.
- Step 3: Get into a squat position – Once you have your weighted belt ready, look forward, extend your torso, and bend your knees. Continue descending until your thighs are at least parallel to the ground.
- Step 4: Straighten your legs – To return to standing, press your heels into the floor and straighten your legs. Repeat as necessary.
Useful tips for beginners
People who are new to belt squats may feel nervous about this exercise. The tips below will help you overcome your fear.
- practice with light weight – It may seem easy, but do your first belt squat with 5 or 10 pounds. Even more important than lifting heavy weights is having proper form. Once you get used to it, try increasing the weight.
- start with fewer reps – Belt squats are relatively strenuous, so do them slowly. At first, 5 to 10 repetitions are sufficient.
- squat low to the ground – Squat as deep as possible for maximum benefit. If possible, lower your seat to the ground and bring your hips and thighs closer together.
Common mistakes to avoid
Regardless of your experience level, it’s possible to accidentally develop bad habits when performing belt squats. Don’t worry. It happens.
The key is to notice those habits and correct them. There are some mistakes to watch out for.
Belt position is incorrect
For first-time users, the belt may be worn too high or too low. Unfortunately, improper placement can lead to lower back injuries and negate one of the most important benefits of belt squats.
Before you begin, make sure the bottom of the belt is securely attached to your upper hips. This position distributes weight evenly and ensures safety.
leaning forward
Typically, when you bend your knees to pick something up or tie your shoes, you hinge at your hips. However, it’s important to keep your torso upright when performing belt squats.
For best results, keep your torso vertical and core tight during the squat.
hurry through the exercises
As always, slow and steady wins the race. Although it may be tempting to go all out on belt squats as you add more weight, be sure to take your time and exaggerate the up and down movement of your squat.
Moving with control reduces your risk of injury and allows you to get the most out of your workout.
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. Belt squats quickly build lower body strength and help improve balance and posture.
Belt squats require special equipment, so you’ll need to visit a suitable facility. Luckily, Chuze Fitness has all the tools you need to perform a proper belt squat or any other exercise you want to tackle.
Start your membership now!
source:
cleveland clinic. This is the correct way to do a squat. https://health.clevelandclinic.org/proper-squat-form
National Center for Biotechnology Information. Anatomy, bony pelvis and lower limbs: adductor femoralis muscles of the thigh. https://www.ncbi.nlm.nih.gov/books/NBK534842/
Reviewed by:
Ani is the Vice President of Fitness at Chuze Fitness, where she oversees the group fitness and team training departments. She has over 25 years of experience in club management, personal training, group exercise, and instructor training. Ani lives in San Diego, California with her husband and son and loves hot yoga, snowboarding, and all things wellness.
