How to Do the Belt Squat Exercise

The belt squat machine uses a belt attached to your hips to load the movement. The weight hangs below the lifter’s center of mass or connects to a pulley system. This exercise has been around in various forms for quite some time, but it has only recently become a common fixture in commercial gyms. The best squat machine preserves most of the squat mechanics while removing the spine from the kinetic chain, making it a versatile tool for post-novice and advanced lifters, especially those looking to manage fatigue or train around back pain.

How to Perform the Belt Squat

Execution may vary slightly depending on the machine, but the basic setup and cues apply across most platforms.

Set Up

• Place the belt around your hips and clip it to the machine.
• Stand on the platform in a regular squat stance: feet about shoulder-width apart and toes turned out slightly.
• If available, grab the handles for support, but don’t rely on them to shift your weight. Your weight should stay centered over your midfoot.

Brace and Unrack

• Stand up tall to lift the load.
• Maintain trunk tightness just as you would in a squat.
• Set your eyes on the floor a few feet in front of you
• Take a big breath and hold it.

Perform the Rep

• Squat down under control.
• Keep your hips floating; don’t relax or “sit” into the bottom.
• Drive from the hips to stand up, maintaining constant torso position out of the bottom.
• Lock out at the top, reset your breath, and repeat.

Always keep 1 to 2 reps in reserve (RIR), even on heavy sets. There’s no reason to push to failure on this lift. The risks of doing so outweigh the reward.

Using the Belt Squat as a Supplemental Lift

The belt squat shines as a squat supplemental exercise, adding volume to your lower body work without fatiguing your back muscles.

You can program the lift as you would any supplemental squat lift:

• Perform 3 to 5 sets of 5–10 reps after your main squat or deadlift work
• Choose a weight at RPE 7–8 or RIR 2
• Rest 2 to 3 minutes between sets
• Focus on consistent technique, depth, and bar path

Belt Squat in Place of Barbell Squats

For lifters who cannot currently perform a barbell squat due to back pain, injury, or other limitations, the belt squat can serve as a primary lower-body exercise.

For strength volume:

• Perform 3 to 5 sets of 5–10 reps
• Start with 10 reps at RPE 7 (RIR 3)
• Gradually increase weight until you’re doing sets of 5 at RPE 7–8 (RIR 1–2)

This lets you continue building strength without compromising recovery or aggravating injuries.

As a specialized piece of equipment, the belt squat is underutilized and often underappreciated, but when available, it’s an effective tool to add volume and build strength as part of your regular barbell training.