Belt Squat (Machine)
Also called Machine Belt Squat, Hip Belt Squat, Pit Shark Squat
How to do it
Fasten the belt low around the hips, stand on the platform with feet shoulder width, and take the load off the supports with the arms holding the handles for balance only. Sit down between the hips to depth, keeping the torso tall, then drive through the whole foot to stand. Because the load hangs from the hips rather than sitting on the back, the spine stays unloaded throughout.
Setup
Belt worn low on the hips, not the waist — high placement digs into the ribs and shortens your depth. Feet shoulder width on the platform, toes slightly out. Hold the handles or uprights lightly for balance; they are not there to pull on.
Where you should feel it
Quads and glutes, with almost nothing through the lower back — that spine-sparing quality is the whole reason to pick this over a barbell squat.
When to use it
Quad and glute volume when the lower back is fatigued or healing, and as a squat substitute on days a bar on the back is not an option. Loads well for high reps because the limiting factor is the legs rather than the trunk.