How to do Squats Using a Weighted Belt

Squats using a weighted belt allow you to have an optimal movement pattern, thanks to the added weight.
How to do Squats Using a Weighted Belt

Last update: 02 October, 2018

If you want to have “legs of steel,” you should try doing squats using a weighted belt. In this article, we will tell you how to perform this exercise and what muscles you will be using, as well as explaining about the necessary equipment for carrying out this routine.

What are squats using a weighted belt?

A lot of gyms do not know much about the variation of squats using a weighted belt. However, in CrossFit routines, it is one of the “star” exercises. Do not think that this is a new exercise by any means: it actually first appeared in Soviet training manuals, in the middle of the last century. 

In contrast to popular opinion, squats using a weighted belt do not generate pain or back and spine problems. Quite the opposite; this workout actually reinforces the lumbar.

woman doing squats

These squats not only take muscular hypertrophy to a higher level, but they also slim your legs and even increase cardiorespiratory resistance. Everything depends on what your objective is for doing them

How to perform squats using a weighted belt

The equipment you need in order to carry out this exercise in the gym includes: a weighted belt, the weights that you will lift, and two benches. Squats using a weighted belt are not just for expert lifters; beginners can also do them using less weight.

As long as you are guided by an instructor or trainer, and do not demand more than your body can give, any exercise can be suitable for you.

Firstly, you have to arrange the benches to sit side by side, and separated from each other by about half a meter (or a shoulder width, as they usually say). Climb onto one of the benches and place one foot on the edge. Then, place the other foot on the other bench. The tips of your feet should be facing outwards. You will keep your legs open; it is essential that you feel comfortable.

The next step is to put the weighted belt around your weight, equipped with as much weight as you can lift. Start with little weight and as you practice, you can increase it. 

Bend your knees slightly. The weights should always be hanging in the air between the benches. Your back should stay straight at all times. Lower your torso slightly, as you bend your legs and bring your thighs back slightly.

Bend your knees as much as possible, hold for a few seconds, and then elevate your body very slowly, but not enough to fully stretch your legs. This is one repetition. Do the amount of repetitions you consider appropriate (for example, three sets of ten reps).

weighted squats

Weighted belt routine

In addition to performing squats using a weighted belt, there are other exercises that you can do with this piece of equipment that will help you work out your lower body (legs, buttocks, and thighs). These exercises are really complete… and very effective!

1. Jumping squats with a weighted belt

This exercise is very similar to the previous one, but in this case, when you lift your body, you will do a small jump. Just a small jump, because separating your feet from the benches, is enough.

2. Lunges and aerial lunges

You can start off with basic lunges and then add some difficulty to the exercise. For the basic lunge, you must stand up and take a step forward, at the same time bending both knees and keeping your back straight.

When doing an aerial lunge, two things change: the step you take is a step backwards and the switches in the forward leg are done on a jump. This exercise is much more aerobic.

Where do you wear the belt? It should be placed on the front or back of your body, always on your waist. The idea is to create pressure and improve your posture.

3. Hip raise

With this exercise, the belt and weights are placed on your abdomen. Lie down facing the mat. Bend your knees and rest the soles of your feet on the floor. Raise your pelvis as high as you can so that your body forms a kind of triangle. The weight should make this exercise a lot more difficult and require more effort from your body.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.