Exercise/Body/Strength/Belt Squat

• Belt Squat

  • Practice a squat with the load hung from a hip belt, training the legs without loading the spine or shoulders.

  • Setup

    • Use a belt-squat machine, or a dip belt with a plate hanging between the feet while you stand on two raised boxes. Fasten the belt around the hips and hold the machine's handles or a support for balance.

  • Practice

    • Stand tall, then bend hips and knees together to lower the load under control. Keep the torso upright and the whole foot planted. Push the floor away to stand.

  • Dose and Progression

    • Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.

  • Cues and Variations

    • Huberman likes this compound option, though most gyms don't have the machine. It suits days when the back or shoulders limit the Exercise/Body/Strength/Back Squat.

  • Sources

    • Demonstration: Huberman's other compound options, 4:54. Full notes: Person/Andrew Huberman/Book/26/Protocols/YouTube/26/09/Day 2 - Major Lower Body Muscles.