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Machine Belted Squat
A squat variation performed on a belted machine targeting the quads and glutes to build lower body strength while minimizing spinal loading.
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
Secure the belt comfortably around your hips and stand on the platform. Adjust the chain length if necessary and stand tall to unrack the weight.
- Stand with feet shoulder-width apart and hold the support handles for balance.
- Lower your hips down and back, keeping your chest up and torso upright.
- Descend until your thighs are at least parallel to the floor.
- Drive through your feet to extend the hips and knees.
- Return to the starting position without locking out your knees.
Coaching Tips
Form Cues
- Knees over toes
- Chest up
- Drive through mid-foot
- Keep tension
Breathing
Inhale deeply before descending; exhale forcefully as you drive back up.
Tempo
3-1-1
Range of Motion
Lower until thighs are parallel to the platform or deeper; extend fully at the top.
Safety
Safety Notes
- Ensure the belt sits on the hips, not the lower back.
- Use the safety stops if available.
Spotting
Not recommended; use the machine's safety stops.
Common Mistakes
- Rounding the back
- Knees caving in
- Cutting depth short
- Bouncing at bottom
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, Pit Shark Squat
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