The belt squat is an alternative lower-body exercise that attaches heavy resistance to a hip belt rather than across the shoulders. According to neuroscientist Andrew Huberman, who has used the movement for the past five years, the exercise allows lifters to load their quads heavily while sparing the lower back and upper body from axial compression.
Why the Belt Squat is Replacing the Traditional Back Squat in Modern Gyms
For years, fitness culture dictated that a leg day only mattered if a heavy barbell rested across the traps and rear deltoids. While traditional back squats remain a staple, they demand significant upper-body mobility, core bracing, and spinal loading that can limit total leg development if the lower back gives out first. Neuroscientist Andrew Huberman, speaking to Men’s Health during a tour of his gym, noted that the belt squat turned lower-body training into a session he actually looks forward to.
“Lately, leg day is my favourite,” the 51-year-old said. “And when I say lately, I mean for the last five years.” Huberman’s routine involves loading the machine fully and then strapping on additional weights to push his quads to the limit without fatiguing his spine.
Pro Tip: When setting up a belt squat, make sure the hip belt is positioned securely around your pelvis. If the belt pinches or causes discomfort, adjust the fit rather than pushing through the pain, as proper positioning is essential for handling heavy loads safely.
Biomechanics and Benefits: Less Spinal Load, Maximum Quad Activation
A belt squat shifts the load directly to the hips via a cable, lever, or hanging weight stack. As you bend your knees and hips, your quadriceps do the primary work of straightening your legs while your glutes assist throughout the range of motion. Because your hands are free—most dedicated machines feature safety handles for balance—you don’t waste energy wrestling a bar into position.
A small study comparing belt squats with back squats found similar quadriceps activation alongside substantially lower activation of the lower-back muscles. While this data does not guarantee relief from back pain or identical muscle hypertrophy, it explains why lifters whose lower backs fatigue prematurely can push their thighs harder using a hip-loaded setup.
Longevity and Training in Your 50s
Huberman’s preference for hip-dominant squatting aligns with a broader physical longevity philosophy. Maintaining the ability to run, sit for extended periods, and remain pain-free dictates how he approaches his weekly routine. However, he rejects the idea that aging means abandoning free weights altogether.
“I totally disagree that as a person in your 40s or 50s, since I’m 51, that you can’t do those kinds of free weight movements,” Huberman stated. His progression model remains intentionally simple: adding more weight or completing more repetitions with the exact same weight on at least one set of each exercise every week.
Did You Know? He focuses on a straightforward weekly metric: driving up either the load or the rep count on at least one work set per exercise.
How to Perform the Belt Squat Correctly
Mastering the movement pattern requires attention to foot placement and machine mechanics. Position your feet slightly wider than shoulder-width apart with your toes turned outward slightly. Hold the stability handles lightly, brace your core deeply, and allow your knees to track in line with your toes while keeping your entire foot flat on the platform.
Descend to your preferred depth without letting the machine pull you off balance, then drive upward through your midfoot. Use the side handles strictly for balance rather than pulling your body weight up with your arms. Always engage the safety mechanism before unhooking the belt.
Effective Belt Squat Alternatives for Any Gym Setup
Not every gym features a dedicated belt squat machine. If you train in a facility with limited equipment, several variations allow you to load your hips without putting a bar across your shoulders:
- Loading-Pin Belt Squat: Attach a loaded pin to a dip belt, letting the weight hang between your legs while you stand on two sturdy, load-rated platforms or boxes with enough clearance for the plates.
- Low-Cable Belt Squat: Face a low cable pulley with the attachment secured to your belt. Step back until the tension is tight, then squat while maintaining your balance against the forward pull of the cable.
- Landmine Belt Squat: Secure one end of a barbell in a landmine anchor, attach the loaded sleeve to your belt, and straddle the bar facing the anchor point to squat through its natural arc.
- Dip-Belt Squat with Plates: Thread a dip belt chain directly through weight plates and squat from elevated platforms, keeping loads moderate to prevent the plates from swinging against your legs.
Frequently Asked Questions
Do belt squats completely eliminate lower back pain?
No. While research shows substantially lower activation of the lower-back muscles compared to back squats, a belt squat is not a medical treatment or a guaranteed fix for pre-existing spinal injuries.
Can I build serious quad size using a belt squat?
Yes. Studies indicate similar quadriceps activation levels between belt squats and back squats, allowing lifters to train their thighs heavily while removing the upper body as a limiting factor.
What should I do if the belt pinches my hips?
Stop and adjust the fit immediately. The belt takes some getting used to around the pelvis, but pinching or sharp pain means you need to reposition the hardware rather than tolerating poor fit under heavy loads.
Join the Conversation
Have you swapped your traditional back squats for belt squats, or do you prefer keeping the barbell across your shoulders? Let us know your thoughts in the comments below, share this article with your training partner, or subscribe to our newsletter for more evidence-based fitness breakdowns.
Keep reading