Belt Squat

oec:belt-squat

A squat variation loading the pelvis via a belt attached to a cable or lever machine, targeting the lower body without spinal compression.

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Also called: Machine Belt Squat, Hip Belt Squat

How to do it

Secure the belt comfortably around your hips and attach it to the machine's loading arm or cable.
Step onto the platform with a shoulder-width stance, toes angled slightly outward.
Stand tall to take the tension of the weight, then release the machine's safety lever if equipped.
Lightly hold the machine handles or support posts for balance if needed, without pulling with your arms.

Initiate the descent by bending simultaneously at the hips and knees, sitting down between your thighs.
Lower under control until your hip crease is at or below the top of your knees.
Drive firmly through your mid-foot to reverse the motion, extending your knees and hips back to the starting standing position.

Inhale and brace your core before descending, then exhale as you press back up to the top.

Pulling heavily with the arms on the support handles.: Use the handles only for light fingertip balance; let your legs do all of the work.
Positioning the belt too high around the lumbar spine.: Wear the belt low across the hips and sacrum so the line of pull remains through the pelvis.
Cutting depth short due to machine cable or lever bottoming out.: Adjust the chain or strap length so the weight stack or lever does not hit the floor before reaching full squat depth.

Ensure the belt attachment and carabiner are fully closed and rated for heavy loads.
Always engage the machine safety catch before unhooking the belt.

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