Elite Physique The New Science of Building a Better Body

Belt Squat
SQUATS
The belt squat is one of the most underrated squat variations. This terrific exercise
allows you to strengthen and build your thighs and glutes while sparing your low back. It
is an excellent movement to train with a high frequency or during low back rehabilitation.
HOW TO DO IT
1. Place a kettlebell or plates on a bench in front of you. Loop the chain of a chin/
dip belt through the weight and then attach the clip to your belt. Step back so the
weight is hanging freely from the belt (see figure a). Stand with your feet wider
than shoulder width and angled out slightly to the most comfortable position.
2. Hold your arms straight out in front of you, push your hips back, and then bend
your knees, lowering yourself as far as possible or until the weight touches the
floor (see figure b).
3. Push back to the starting position and complete all reps.
a
b
ADVANTAGES
• This squat variation spares the lower back while
building the thighs and glutes.
• It can be performed with a high frequency.
COACHING CUES
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• Standing with both feet on a short step or box is
great for increasing the range of motion.
• Some lifters prefer to perform this exercise as
a partial movement from the bottom position to
halfway and then back down to keep tension on
the quadriceps.
• To progress this exercise, place two short steps or boxes on the floor to stand
on to increase your range of motion (see figure c).
c