Getting a lower body workout can feel amazing, especially when toning your glutes and leg muscles by performing squats. Of course, the squat, like many other workouts, has several alternatives that you can use to work different muscles.
Many of the best known squat alternatives use a belt, which is a device that allows the individual performing the workout to squat safely with the weights anchored to their hips.
Since the weight is anchored around the waist, many gym enthusiasts consider the belt squat a safer alternative to the barbell squat. So, if you are looking to mix up your squat game and give those glutes and legs the toning they need, you can read on and learn about the best belt squat alternatives and how to perform them carefully.
Table of Contents
9 Best Belt Squat Alternatives For Home Gym Workouts
Now that we have covered what the belt squat is and how it can be a beneficial workout to your routine, it's time to dive into the fun part: belt squat alternatives. Some of the best squat alternatives that you can use include:
1. Banded Belt Squats
A banded belt squat is a good alternative if you do not have a lot of equipment available to perform a proper belt squat. Instead of using plates or dumbbells, all you need is a couple of resistance bands that you can attach to the belt, which will help you work the leg muscles.
To perform this workout:
2. Front Squats
The front squat is a barbell squat alternative that involves placing the weight load on the front of the shoulders rather than the back. Not a simple workout to perform, this workout is best suited for those who have had some experience with squatting in the past. This barbell squat alternative is great for targeting the quads and is usually performed with low repetitions.
To perform this workout:
3. Goblet Squat
Goblet squats are performed just like the front squats; only instead of using a barbell, you will use a single dumbbell or kettlebell to perform the workout. The workout is also much easier on the wrists than the front squat while still targeting the same muscles.
Read More - Kettlebells Vs Dumbbell - Which Is Better For Goblet Squats?
To perform this workout:
4. Cable Hip Belt Squat
Cable Hip Belt Squats are one of the most complicated belt squat alternatives to perform as they require a lot of balance. For this workout, you won't need a chain but instead will need a cable station and a belt that will allow you to blast your legs without putting pressure on your spine.
This one will require a cable crossover machine. These machines can be kind of pricey, but you can find a few budget cable crossover machines in our review guide.
To perform this workout:
5. Landmine Belt Squat
The next belt squat alternative in our line-up is the landmine belt squat. This killer workout is a good one if you would like to get the belt heavily loaded and really put some pressure on the legs. You will need to find a landmine attachment to make this one work.
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To perform this workout:
6. Hack Squat
The hack squat is performed with a special piece of gym equipment called a hack squat kit that looks a lot like the standing leg press. This workout allows you to do a squat down to a 45-degree angle, which is great for engaging the quads.
Also See - Hack Squat Substitute Exercises
To perform this workout:
7. Safety Bar Squats
Safety Bar squats are a great belt squat alternative that uses a specialty bar called a safety squat bar. This piece of equipment has built-in shoulder pads to protect your shoulders as well as rubber or padded handles. Like most squat alternatives, this workout targets the glutes, quads, and hamstrings.
To perform this workout:
8. Leg Press
The leg press is a good alternative to the belt squat because you will not place any load on the back, and it isolates most of the same muscles while letting you sit down. However, the angling can also make it more challenging to do than some of the others.
Further Reading - Leg Press Foot Placement Guide
To perform this workout:
9. Dumbbell Belt Squats
The first belt squat alternative that you can try is the dumbbell belt squat which is the closest variation to the standard belt squat. This belt squat alternative will work essentially all of the same muscles, but the main difference is that this workout does not have any spinal compression since the load hangs from your waist and in between your feet.
Read Also - How To Use A Dip Belt (For Squats)
To perform this workout:
Benefits Of The Belt Squat Exercise (Are They Worth It?)
You can get several benefits when you choose to use a belt squat as part of your workout routine. Some of these benefits are related to the actual ease of the workout, and others are regarding the health benefits.
One of the primary benefits of belt squats is that you are able to load up your squat with weight to work the legs out while making sure this weight is not put on the spine. This makes it an excellent workout for anyone worried about their upper body or back but still wants the benefits of performing squats.
Additionally, the belt squat also works the same muscles as the barbell squat while providing some additional benefits, including the following:
Like many of the best workouts, belt squats may seem a little awkward to perform at first, but once you have the proper form down, you’ll be glad you have this explosive squat alternative a try.
What Muscles Do Belt Squats & Substitute Exercises Work?
The belt squat is going to be a solid workout to help you work most of the muscles in your lower body. Some of the muscles that this workout will engage includes:
Quadriceps
The quadriceps are a big muscle group of the lower body. There are not a lot of lower body exercises that you can do without bringing in the quadriceps to help get the work done. Each time you bend down and then push up with the squat, the quadriceps will get to work, providing that extra power you need.
Glutes
All types of squats are going to be good for the glutes. When you are able to add some weight to the squats, especially when they are added to the waist rather than the back, you can really work out the muscles of the glutes to keep them toned and tightened.
Core
It is possible to also work out the core muscles when you do a belt squat. Holding the correct form the whole time is good for the core. There is also a good amount of balance involved in maintaining the weights at the right level and doing the squat, which can call on some of those core muscles too.
Hamstrings
The hamstring muscles are found at the back of the thigh. When you do workouts that target the hamstrings and the glutes, you will be able to tone and lift the butt, making it look better than ever before.
How To Make Your Own Homemade Belt Squat Equipment
A traditional belt squat machine can cost upwards of $3,000 to purchase, which can seem expensive when you are trying to build up your own home gym. However, it is possible to create your own belt squat for much less money, making it more affordable for any home gym.
One method has you use your lat tower and add a cable to it to help with the squats and keep the weight steady throughout it all. The cables can be useful for helping you to keep your balance each time you do a squat.
You can also do one without a cable setup. To do this, you can get two box stands of equal height. You can make your own or find another option that will give you equal height on both sides. You can then stand on these with the belt squat around your waist, and begin the workout. Make them tall enough that the weight will not fall completely to the ground, but be ready to bring in the balance.
Belt Squat FAQs
Are belt squats bad for your back?
A belt squat, when done properly, is not going to be bad on the back. This is because the belt is placed around the hips, so there is little to no stress on your lower back or spine. This makes them a safer option to use compared to barbell squats, that place a lot of pressure on the spine.
Can you build big legs with belt squats?
Absolutely, belt squats are an explosive workout that will help you build stronger and more toned legs. This workout and its alternatives target many of the most important muscle groups in the legs like the quads, hamstrings, and calves while also helping strengthen the glutes and core.
How much weight should I use for a belt for squats?
You should always be careful with the amount of weight you use for a belt squat. You need to listen to your own body and determine how much weight you feel comfortable lifting on the belt.
You want it to be heavy enough to help you fatigue the muscles but still be comfortable enough to lift and not cause harm to the body at all. Start with around 85% of your normal weight lifting ability and work up or down from there accordingly.
Conclusion
We've seen that belt squats are an explosive workout with several great alternatives that each have their own form and fitness benefits. While working a lot of the same leg muscles, these alternatives are great for maintaining a healthy back and getting toned legs that you'll be proud of when you show up to the gym for leg day.
Now that you've learned how to perform these belt squat alternatives, it's time to hit the gym and see what you're made of.
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Last Updated on March 21, 2023
