Exercise · Form & cues
Belt Squat — form guide
Quads · Glutes · Hamstrings. Equipment: Belt Squat Machine OR Plate-Loaded Belt + Box. Difficulty: Beginner.
TEMPO
3-0-2-0
Load hangs from your hips, not on your spine. Lifesaver for back-day-pain weeks where you still want to train legs hard.
Cues
- Belt around hips, chains/cable hanging straight down
- Stand tall, feet shoulder-width
- Sit between hips to full depth
- Drive up evenly
Common mistakes
- Leaning forward — pulls belt off the hips
- Cutting depth
Injury notes
First-line leg-day swap for back issues. Approved for most LBP.
Progression
Add 5kg when 12 reps stay clean.