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Quads ยท Squat

Belt Squat

A compound squat exercise for the quads and glutes, done with a plate-loaded machine. It also works the adductors.

Plate-loaded machine Compound Reps and weight Also called: belt squat machine

Muscles worked

Primary

Quads and Glutes

Do most of the work.

Secondary

Adductors

Help during each rep.

  • QuadsFront of the thighsPrimary
  • GlutesHips and seatPrimary
  • AdductorsInner thighsSecondary

How to do it

  1. Set the machine. Adjust the seat or pads, load the plates evenly and release the safety only when you are in position.
  2. Brace, then sit down between the hips, knees tracking over the toes.
  3. Keep the whole foot planted and the chest up.
  4. Drive up through the mid-foot at the same speed as you lowered.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Heels lifting. Keep the whole foot planted.
  • Knees caving in. Knees track in line with the toes.
  • Dropping fast and bouncing. Lower at the same speed you come up.

Plate-loaded machine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.