# Belt Squat (Machine)

> A squat with the load on a belt at your hips instead of your back, trained on a plate-loaded lever machine to build your quads and glutes.

Page: https://fitnessie.app/exercises/machine-belt-squat/
Type: Machine · Squat
Demo video: https://fitnessie.app/demos/belt-squat-machine/54f75ba4d2874003.mp4

## How to do it

1. Fasten the belt snugly around your waist and attach it to the lever below you.
2. Step onto the platform in your normal squat stance and hold the upright handles for balance.
3. Brace, then push your hips back first and bend your knees to lower under control.
4. Go down until your thighs are parallel to the floor.
5. Drive through your feet to stand tall, extending your hips and legs.

## Key cues

- Hips back to start
- Knees track the feet
- Thighs to parallel
- Brace before every rep
- Control the way down

## Common mistakes

- Bending over at the waist instead of pushing the hips back
- Stopping short of thighs parallel

## Muscles worked

- Primary: Quads, glutes and adductors
- Secondary: Calves

## Equipment

Belt squat machine and weight plates.

## References

- [StrengthLog: Belt Squats](https://www.strengthlog.com/belt-squats/)
- [Men's Health: This Squat Variation Takes the Load Off Your Back](https://www.menshealth.com/fitness/a41755168/belt-squat/)