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Belted Squat Machine
Belted squat machine that targets quads, glutes, and hamstrings to build lower body strength and hypertrophy; ideal for reducing spinal load in those with back issues.
About Exercise
Equipment
Belted Squat Machine, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Adductors, Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
9/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Adductors
5/10Adductor Longus, Adductor Magnus
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Adjust machine height for full range. Secure padded belt around hips and load weight plates on sleeves. Step onto platform with feet shoulder-width.
- Brace core and unrack by standing tall.
- Bend hips and knees to lower body, keeping torso upright.
- Descend until thighs parallel to floor.
- Drive through heels to extend hips and knees.
- Return to full standing position.
- Rerack by engaging safety and unclipping belt.
Coaching Tips
Form Cues
- Torso upright
- Knees track toes
- Drive through heels
- Brace core tight
Breathing
Inhale during descent; exhale and brace core during ascent.
Tempo
3-1-1
Range of Motion
Lower until hips at or below knee level; fully extend hips and knees at top without locking.
Safety
Safety Notes
- Secure belt snugly to avoid slippage
- Avoid excessive forward lean
- Start with light weight to adapt
- Consult doctor for hip or knee issues
Spotting
Not typically needed; machine provides built-in safety. Use lighter loads if training alone.
Common Mistakes
- Rounding back
- Knees caving in
- Using momentum
- Incomplete depth
When to Avoid
- Acute knee pain
- Hip instability
- Recent lower back surgery
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range for depth
Build Up First
- Mastery of bodyweight squat form
- Familiarity with machine setup
Also known as
Belt Squat, Hip Belt Squat
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