9 Belt Squat Alternatives (Highly Effective for Leg Day)

Banded belt squats are great alternatives that require minimal equipment and can be easily progressed with the higher-resistance band.

This is excellent for achieving a progressive overload and strengthening your leg muscles from workout to workout [1].

How to Perform Banded Belt Squats

1. Pick a top resistance band that will allow you to perform at least 8 reps of banded belt squats.
2. Place the resistance band in front of your body on the floor and slightly open it.
3. Place your right foot on the right side of the band and your left foot on the left side of the band.
4. Pick the middle of the band and pull it towards your weight belt.
5. Attach the resistance band to the belt and ensure enough tension throughout the range of motion.
6. Start the exercise by lowering your body and bending your hips, knees, and ankles.
7. Hold that position for one second when your thighs become parallel to the ground.
8. Reverse the motion to return to the starting position where the band is tightened.
9. Repeat for 8 reps, 4 sets, and rest for 2 minutes between the sets.

3. Landmine Belt Squat

A landmine belt squat is another excellent variation that will enable you to lift heavy and doesn’t overload your lower back with unnecessary weight.

How to Perform Landmine Belt Squats

1. Load the landmine bar with the appropriate weight to perform at least 6 consecutive reps without rest.
2. Take a chain and connect the landmine with your belt so you can perform the whole range of motion during squatting without interruption.
3. Step in the landmine so it is located between your legs.
4. Start the exercise by descending into the bottom of the squat by bending your hips, knees, and ankles.
5. Hold that position for one second when your thighs become parallel to the ground.
6. Reverse the motion by extending your ankles, knees, and hips to return to the starting position.
7. Repeat for 6 reps, 4 sets, and rest 2-5 minutes between each set.

Cable hip belt squats will effectively target your quads, glutes, and hamstrings and ensure maximal hypertrophy in the rest of your leg muscles [2].

How to Perform Cable Hip Belt Squats

1. Load the cable machine with sufficient weight to perform at least 6 reps without resting.
2. Connect the cable with the belt and ensure you can perform the whole range of motion without interruption.
3. The cable and the belt can be connected with chains or other fitness equipment.
4. Start the exercise by lowering your body towards the floor by simultaneously bending your hips, knees, and ankles.
5. Hold that position for one second when your thighs become parallel to the ground.
6. Reverse the motion by performing the triple extension to return to the starting position.
7. Repeat for 6 reps, 4 sets, and rest for as much as needed between the sets.

Safety squat bars are the safest option if you still want to squat heavy but avoid injuries [4].

How to Perform Safety Squat Bars

1. Load the safety squat bar with the appropriate weight to perform 8 reps without resting.
2. Place the safety bar on your upper back, unrack it, and take a step back to have enough space for the exercise.
3. Assume a standing position with your feet a little wider than shoulder-width apart, and ensure your toes follow the line of your knees.
4. Start the exercise by bending your ankles, knees, and hips simultaneously until your thighs parallel the ground.
5. Hold that position for one second when your thighs become parallel to the ground.
6. Reverse the motion to return to the starting position.
7. Repeat for 8 reps, 3 sets, and rest for 3 minutes between the sets.

3. Goblet Squat

Goblet squats can be performed with kettlebells and dumbbells and are an excellent alternative if you are just starting or don’t want to lift heavy.

How to Perform Goblet Squats

1. Pick a dumbbell of appropriate weight so you can perform at least 12 reps without resting.
2. Assume a standing position where your feet are a little wider than your hips, and your toes follow the line of your knees.
3. Place the dumbbell in the goblet position at the level of your upper chest and shoulders.
4. Start the exercise by bending your hips, knees, and ankles to lower your body toward the floor.
5. When your thighs parallel the ground, reverse the motion to return to the standing starting position.
6. Repeat for 12 reps, 4 sets, and rest for 90 seconds between the sets.

Hack squatting is another excellent alternative that can help you accomplish the goal of lifting heavy and provide you sufficient balance to perform the exercise.

How to Perform Hack Squats

1. Load the hack squat machine with sufficient weight to perform at least 8 reps without resting.
2. Stand/lie on the hack squat machine, assuming the starting position of the hack squat exercise.
3. Start the exercise by flexing your hips, knees, and ankles to enter the deep hack squat position.
4. Hold that position for one second when your inner thighs become parallel to the surface below your feet.
5. Reverse the motion to return to the starting position.
6. Repeat for 8 reps, 4 sets, and rest for 3 minutes between the sets.

5. Leg Press

The leg press is similar to the hack squat but features a different starting position, making it a less functional squat variation.

How to Perform Leg Presses

1. Load the leg press machine with the appropriate weight to perform 10 consecutive reps without resting.
2. Lie on the machine, place your feet shoulder-width apart, and ensure your toes follow the line of your knees.
3. Start the exercise by removing the safety mechanism that holds the weight.
4. Bend your knees and hips until your hips pass a little bit more than 90 degrees.
5. Hold that position for one second, then reverse the motion by extending your hips and knees to return to the starting position.
6. Repeat for 10 reps, 4 sets, and rest for 90 seconds between the sets.

This is especially true for all the barbell belt back squat alternatives.

You won’t have to be in a compromised position with your wrist grip since the alternative will provide the load below your waist, making the grip unnecessary.

If you have wrist problems, implementing belt squat alternatives is the best way to keep progress and avoid injuries.

Increases Lower Body Training Without Causing Excess Fatigue

Excess fatigue usually manifests in the lower back muscle, tendons, and ligaments.

However, this is all gone if you perform belt squat alternatives that don’t include the weight put above the level of your lumbar spine.

Also, you will only exercise the muscles you want to increase the size and allow other upper body muscles that act as stabilizers to rest and recover for the following session.

A Stepping Stone to Increasing Squat Frequency

You can easily increase the squat frequency if you use the belt regularly.

This is because most lifters avoid increasing their squat frequency due to being afraid of placing too much pressure on the lower back.

The belt is an ideal solution to get your squatting game to the next level by increasing the total workout weekly volume.