Belt Squat

Belt Squat: The supreme discipline for strong legs and a strong core

The belt squat, also known as the belted squat, is an extremely popular exercise for working the legs, glutes and lower back. This variation of the squat offers a variety of benefits and is suitable for both beginners and experienced fitness enthusiasts.

Why Belt Squats?

1. Low strain on the spine: Unlike the conventional squat, the belt squat does not involve carrying a barbell on your shoulders. Instead, you wear a hip belt to which weight plates are attached. This relieves the strain on the spine and reduces the risk of injury during training.
2. Isolation of the leg muscles: Belt squats specifically target the leg muscles, especially the quadriceps, hamstrings and adductors. This makes them an ideal choice if you want to train your leg muscles in isolation.
3. Improved posture: This exercise promotes core stability and strengthens the lower back. Strong core muscles can help reduce back pain and improve posture/body stability

How do you perform the belt squat?

1. Equipment: You will need a belt squat belt and a weight bar with weight plates.
2. Preparation: Buckle the belt around your hips and attach the weight plates to it. Make sure the belt fits well.
3. Execution:
   • Stand in the middle of the weight bar with your knees slightly bent.
   • Hold the handles of the bar for extra grip.
   • Lower your body by bending your knees as if you were going to sit down. Keep your back straight.
   • Go as low as you can without touching the ground and then slowly push yourself back up.
4. Repetitions: Perform 3-4 sets of 8-12 repetitions for best results. The number of sets or frequency can be increased as needed.

Variations of the Belt Squat

1. Weighted Belt Squat: By adding weights to the belt, you can increase the intensity of this exercise and gain targeted muscle mass.
2. Unilateral Belt Squat: This specifically trains one side of the body, which helps correct imbalances in the body and improves stability.
3. Belt Squat with Kettlebell: A kettlebell can be used as resistance to allow for a variety of movement patterns and intensity levels.

The advantages at a glance

• Isolation ability: Belt squats allow you to specifically train the leg muscles, which leads to good muscle growth.
• Gentle on the joints: Since there is no strain on the spine, this exercise is gentler on the joints than conventional squats.
• Core strengthening: The need to keep the torso stable during the exercise effectively trains the core muscles.
• Variability: The different variations of the belt squat ensure a constant challenge.
• Back pain relief: The exercise can help relieve back pain by strengthening the core muscles and improving posture.

Conclusion

The belt squat is an extremely versatile exercise that should be included in any training plan to strengthen the leg muscles, relieve the spine and strengthen the core. Whether you want to build muscle mass or simply increase your fitness, the belt squat offers the variety and effectiveness you need.