18/08/2026
Think the belt squat machine is only for conventional squats? Think again.
Belt squat
The Belt Squat is a fantastic lower-body exercise that targets your quads, glutes, and hamstrings. Instead of balancing a heavy barbell on your shoulders, you wear a sturdy belt around your hips that connects to a weight machine or cable system. The biggest benefit of the belt squat compared to a traditional back squat is that it takes your spine completely out of the equation. Because the weight hangs from your hips, there is zero pressure on your lower back or shoulders. This makes it a brilliant alternative if you are training through a back injury, or if you simply want to smash your leg day without leaving your upper body feeling absolutely battered.
Sumo Belt Squat
The Sumo Belt Squat is a brilliant lower-body variation that uses an extra-wide foot stance with your toes pointed outwards. While it still hits your quads, this wider position shifts the focus massively onto your inner thighs (adductors), glutes, and hamstrings. The main benefit of doing this on a belt squat machine rather than with a barbell is the incredible stability and safety it offers. Because the weight is loaded directly at your hips, your centre of gravity is lowered, allowing you to drop deeper into the squat with upright posture. This completely removes the risk of your lower back rounding or your posture collapsing—a common issue with heavy barbell sumo squats—so you can safely hammer your glutes and inner thighs to absolute failure.
Belt Squat Reverse Lunge
The Belt Squat Reverse Lunge is a brilliant single-leg exercise that heavily targets your quads, glutes, and hamstrings while testing your balance. For this movement, you attach the weight belt around your hips and step one leg back into a lunge, alternating sides or working one leg at a time.
The massive advantage of the belt squat version over a traditional dumbbell or barbell reverse lunge is **total upper-body freedom and enhanced stability**. Holding heavy dumbbells can fry your grip strength, and balancing a barbell on your back can be tricky. By loading the weight directly through your hip
