If squatting with weight on your back or shoulders gives you issues… you’re not alone. Many people—especially those with long torsos—struggle to get the most out of barbell squatting.
At 6’2”, I know this issue intimately. So often I feel like my back is the weak link before my legs are even working hard. But what if you could squat heavy without loading your spine at all?
That’s exactly where hip belt squats come in.
What is a Hip Belt Squat?
Unlike the traditional back or front squat, the hip belt squat uses a specialized belt that wraps around your hips with a chain or strap hanging between your legs. The weight is loaded below your center of gravity, allowing you to perform deep squats while keeping your spine unloaded.
Instead of crushing your spine under a barbell, the weight pulls downward from your hips. That simple change makes a huge difference.
3 Reasons Why Hip Belt Squats Are So Valuable
1. No Spinal Compression
This is probably the number one benefit. With back squats or even front squats, your spine is under load from the weight. For those with a history of back pain, degenerative discs, or even just accumulated stiffness, that compressive force can be problematic. For those with long torsos, it just may be nonoptimal.
With hip belt squats, your spine is virtually unloaded. You can train your legs hard without worrying about your back.
2. Friendly on Shoulders and Wrists
Shoulder mobility limits some people in squatting. If getting into a proper back rack position feels like a shoulder stretch from hell, or if front squats murder your wrists, then hip belt squats completely eliminate the problem. Your upper body isn’t involved in holding or stabilizing a bar at all.
3. Great for High Volume or Assistance Work
Hip belt squats shine as a secondary movement. You can focus on your quads and glutes with high reps and short rest periods without wrecking your nervous system the way heavy barbell squats can.
They’re fantastic for metabolic work, hypertrophy, or just finishing off a lower-body workout.
Equipment and Setup
There are a few ways to do these:
Hip Belt Squat Machines: These are commercial or home gym machines that use a lever arm or a loading post under a platform. Easy and effective, but not cheap or compact. Not being a big fan of machines, I can’t say I’ve ever even used one of these.
Dip Belt and Platforms: This is a DIY approach. Stand on two boxes, sturdy benches, or a stack of plates with a dip belt connected to a stack of plates on a loading pin between your legs. This setup works, but beware of range-of-motion limits, balance issues, or the weight tapping the floor.
I’ll be the first to admit, it takes a handful of sessions to get comfortable with the move. It just plain feels awkward at first.
Whatever you’re standing on, make sure it absolutely won’t break or slip while you’re on there, as that could end very badly.
Give it a Try
There’s no such thing as a perfect exercise. Everything comes with benefits and drawbacks, including the almighty barbell squat. For some people, they may find this is a superior or even just different way to tackle leg training.
They’re safe, easily progressable, and effective. If you haven’t tried them yet, you owe it to your legs—and your spine—to give them a shot.