At a glance
- Main muscle
- Quads
- Also works
- Glutes
- Equipment
- Machine
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Beginner
- How tiring
- Medium
- Weight step in Mitta
- 5 kg
How to do it
- Torso upright.
- Squat deep.
- Knees track over your toes.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Quad and glute stimulus like a squat without loading the spine; less widely available in gyms.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Hack Squat · Machine · rating S
- Leg Press · Machine · rating A
- Goblet Squat · Dumbbell · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the belt squat.
Let Mitta set the weight.
Mitta plans the belt squat with a weight and rep target for every set, worked out from your last sessions.
Questions about the
belt squat
What muscles does the belt squat work?
The belt squat mainly trains your quads. Your glutes help.
How many reps of the belt squat should I do?
Mitta plans the belt squat at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the belt squat?
Good alternatives that train the same muscle are the hack squat, leg press and goblet squat.
Is the belt squat good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the belt squat have rating A?
Quad and glute stimulus like a squat without loading the spine; less widely available in gyms.