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Machine Belt Squat

QuadsGlutes AdductorsHamstringsAbs Compound Belt squat machine
Demo (loops)

How to do it

Starting position

  1. Step onto the machine platform and wrap the belt around your lumbar spine.
  2. Hook the belt onto the machine hook and grip the handles.
  3. Release the lock and set your feet shoulder-width apart.

Movement

  1. Send your hips back and squat until your thighs are parallel to the floor.
  2. Push through the platform with your entire foot to stand up.
  3. Do not fully lock out your knees at the top.

Breathing

Inhale as you squat down, exhale as you stand up.

Cautions

  • If the belt rides up above your waist, it will press into your stomach. Rest it on your hip bones.
  • As you descend, push your knees in the direction of your toes so they do not cave in.

Exercise info

Primary musclesQuadsGlutes
Secondary musclesAdductors · Hamstrings · Abs
EquipmentBelt squat machine
Movement patternSquat
Rep range8–12 reps

How GYMKC sets the weight for this exercise

For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.

With the belt squat machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.