Wide Stance Belt Squat – Machine

Learn how to do Wide Stance Belt Squat – Machine with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 5.5 Glutes QuadricepsHamstrings MachineBelt

Wide Stance Belt Squat – Machine is a Machine/Belt exercise that primarily targets the Glutes, with secondary activation of the Quadriceps, Hamstrings. It has a MET value of 5.5, meaning a 70 kg person burns approximately 190 kcal in a 30-minute session.

How to Do Wide Stance Belt Squat – Machine

A wide stance variation of the belt squat performed on a machine to increase glute and adductor activation while still working the quadriceps.


Instructions:


  • Attach the belt around your waist and secure the chain or strap to the machine’s loading point.

  • Stand on the platform with feet wider than shoulder-width apart, toes slightly pointed outward.

  • Brace your core and lower yourself by bending at the knees and hips until thighs are at least parallel to the floor.

  • Push through your heels to return to the starting position.

  • Keep your torso upright throughout the movement.


Common mistakes:


  • Allowing the knees to cave inward.

  • Leaning the torso too far forward.

  • Rising onto the toes instead of keeping heels down.

  • Using excessive weight at the expense of range of motion.

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Muscles & equipment

Primary muscleGlutesSecondary muscleQuadricepsSecondary muscleHamstrings

Calorie Calculator

MET 5.5
Estimated burn
190 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Wide Stance Belt Squat – Machine

Type
Machine exercise
Primary muscle
Glutes
Secondary muscles
Quadriceps, Hamstrings
MET value
5.5
Calories (30 min, 70 kg)
≈ 190 cal
Video quality
4K with male and female demonstrations

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FAQ: Wide Stance Belt Squat – Machine

What muscles does Wide Stance Belt Squat – Machine work?

Wide Stance Belt Squat – Machine primarily targets the Glutes, with secondary engagement of the Quadriceps, Hamstrings.

How do you do Wide Stance Belt Squat – Machine correctly?

A wide stance variation of the belt squat performed on a machine to increase glute and adductor activation while still working the quadriceps....

Is Wide Stance Belt Squat – Machine good for beginners?

Wide Stance Belt Squat – Machine has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Wide Stance Belt Squat – Machine?

Wide Stance Belt Squat – Machine requires: Machine, Belt.

What are the benefits of Wide Stance Belt Squat – Machine?

Wide Stance Belt Squat – Machine strengthens the Glutes, engages the Quadriceps and Hamstrings, builds functional strength using Machine, Belt. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Wide Stance Belt Squat – Machine?

Similar exercises to Wide Stance Belt Squat – Machine include Hip Thrust – Dumbbell, Hip Thrust – Machine, Single Leg Dumbbell Hip Thrust, Single Leg Hip Thrust – Machine. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Wide Stance Belt Squat – Machine better than Hip Thrust – Dumbbell?

Both Wide Stance Belt Squat – Machine and Hip Thrust – Dumbbell target the Glutes. Wide Stance Belt Squat – Machine uses Machine, Belt, while Hip Thrust – Dumbbell offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Hip Thrust – Dumbbell
MET 5.5

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Single Leg Dumbbell Hip Thrust
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Cable Glute Kickback – standing
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Cable Glute Kickback – standing

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