Videos
Instructions
- Attach a weight to a dipping belt and secure it around your waist.
- Stand upright with feet shoulder-width apart, allowing the weight to hang between your legs.
- Grip a stable support in front of you if needed for balance.
- Lower your body by bending your knees and hips until your thighs are parallel to the ground.
- Push through your heels to return to the starting position and repeat.
Technical Tips
- Keep your torso upright throughout the movement.
- Ensure your knees track in line with your toes.
- Avoid rounding your lower back at the bottom position.
- Use a secure and balanced stance to handle the hanging weight safely.
Breathing Tips
- Inhale as you descend into the squat.
- Exhale forcefully as you drive back up to the starting position.
Medical restrictions
- Lower back injuries
- Knee joint instability
- Hip mobility limitations
The Dipping Belt Squat is a powerful lower-body strength exercise that targets the quadriceps and glutes while minimizing spinal load. Unlike traditional squats, the resistance is suspended from the hips via a dipping belt, making it a spine-friendly alternative for those with back or shoulder issues. This movement is ideal for lifters seeking effective leg hypertrophy without axial loading. Common in bodybuilding, functional fitness, and calisthenics, the belt squat encourages proper squat mechanics by promoting a more upright posture and natural joint alignment. It also offers excellent versatility, requiring minimal equipment beyond a belt and stable surface. Because the load hangs between the legs, it engages stabilizers in the hips and adductors to maintain control throughout the descent and ascent. This makes it a suitable choice for progressive overload, volume work, or as an accessory exercise to traditional barbell squats. Whether you're rehabbing from injury or enhancing leg day variety, the Dipping Belt Squat delivers targeted results with reduced risk.
Is the dipping belt squat good for building leg strength?
Yes, the dipping belt squat is excellent for building leg strength as it effectively targets the quadriceps and glutes with minimal spinal loading.
Can I do dipping belt squats without a machine?
Absolutely, dipping belt squats can be performed using just a belt and stable platforms or supports, making it a flexible and equipment-light leg exercise.
Is the dipping belt squat safe for my lower back?
Yes, it is considered safer for the lower back compared to barbell squats since the load is placed on the hips rather than the spine.
What muscles does the dipping belt squat work?
The dipping belt squat primarily works the quadriceps and glutes, with secondary activation of the hamstrings, adductors, and gluteus maximus.
How heavy should I go on dipping belt squats?
Start with a moderate load that allows for controlled movement and progress gradually as strength and form improve.