12 Best Belt Squat Alternatives (No Machine Needed)

Belt Squats are a squat variation that doesn’t require any axial loading (basically the placing of a barbell on top of the shoulders). Anyone who has had back issues yet has been able to use Belt Squats as a replacement will tell you just have valuable they can be.

This leads me to the first point I want to absolutely emphasize:

If you are Belt Squatting due to any kind of back issue or any other limitation, make sure you clear any new exercise with your doctor or athletic trainer. There is no way for me to know your individual situation and how you may react to another exercise.

However, if you’re working without limitation, but perhaps also with a Belt Squat machine – I’m going to give you 12 of my favorite Belt Squat alternatives.

Belt Squat Alternatives

I’ve tried to include as much variety in this list of alternatives as possible. There are exercises that incorporate different pieces of equipment – barbells, dumbbells and even one that doesn’t require any equipment at all. There are also beginner-friendly exercises and others better suited for more advanced lifters.

Finally, there are traditional exercises as well as a couple that are a little more ‘outside the box’.

Hopefully, at least one of these exercises will be a good fit for what you’re looking for.

Back Squat

Not to sound like a broken record here, but if you’re doing Belt Squats because you cannot do Back Squats then obviously they would not make a good alternative.

However, if you’re able to do Back Squats (or can have a qualified coach teach you) then I would highly recommend incorporating them into your strength training program as they are the single best movement you can do to develop strength. Period.

How To

• Place the barbell on a squat rack at chest height. Stand facing the bar.
• Grip the bar wider than shoulder-width apart and duck under it, placing it on your upper traps.
• Stand up, lifting the bar off the rack. Take one or two steps back to clear the rack.
• Stand with feet shoulder-width apart, toes slightly pointing outward. Keep your chest up and eyes forward.
• Bend your knees and hips simultaneously, pushing your hips back and down.
• Lower your body until your thighs are at least parallel to the ground, keeping your knees over your toes.
• Push through your heels, extending your hips and knees to return to the starting position.

Coaching Points

It is better to set the safeties one level too low vs one level too high, as the athlete can either let the bar off of their back or allow themselves to lean forward until the bar hits the safeties. In the event the safeties are too high, the barbell has a chance of colliding with them during the exercise.

Front Squat

The only exercise that comes close to the Back Squat is the Front Squat. It is more technical (and also may not be possible for some) but Front Squat is a great Belt Squat alternative if you can do them correctly.

Step-by-Step Instruction

• Bar Setup: Set the barbell on a squat rack at chest height. Approach the bar, facing it.
• Grip and Position: Use a clean grip or cross-arm grip to hold the bar. Place the bar on your front deltoids, close to your neck.
• Unrack: Stand up to lift the bar off the rack. Take a step or two back to clear the rack.
• Starting Position: Stand with your feet shoulder-width apart, toes slightly out. Keep your elbows high and chest up.
• Initiate Squat: Begin by bending your knees and hips, lowering your body towards the ground.
• Descending Phase: Continue lowering until your thighs are at least parallel to the floor, keeping your elbows high.
• Ascent: Push through your heels to extend your knees and hips, returning to the starting position.

Coaching Points

Be patient with your flexibility. Persistence and working hard on your flexibility will pay off with Front Squats. Remember to always warm up prior to any lifting session. Work on flexibility drills during warm-up sets as well. After your session, use cool-down techniques, foam roll, stretch, and hydrate.

Hack Squat

A Hack Squat is a bit of a hybrid between a Back Squat and a Belt Squat. It is a machine like a Belt Squat, but Hack Squats are done standing with the weight loaded on the shoulders.

They’re still not as good as a free-weight squat in my opinion, but if you’re able to do them they can be a good alternative to a Belt Squat.

Step-by-Step Instructions

• Position yourself on the hack squat machine*, with your back against the pad and your shoulders under the shoulder pads.
• Place your feet shoulder-width apart on the platform, with your toes pointing slightly outward.
• Grasp the handles on either side of the machine (if available).
• Breathe in and brace your core.
• Slowly lower your body by bending at the knees and hips, keeping your head up and your back straight.
• Continue lowering your body until your thighs are parallel to the platform that your feet are standing on.
• Then drive through your feet to raise your body back up to the starting position.

Coaching Points

*Not all Hack Squat machines are the same. Technique, muscles worked and more can and will vary depending on the specific machine you’re using. If in doubt, make sure to speak with someone about how to use the machine in your gym.

You should always start light (especially as a beginner) with any exercise and gradually work toward using heavier weights. This is even more important if you’re working with a machine that you’re unfamiliar with. Always get a feel for the machine first before adding any weight.

Trap Bar Deadlift

Trap Bar Deadlift isn’t a squat, but it is a Belt Squat alternative that can still develop a ton of lower body strength. Using a trap bar (instead of a barbell) makes this variation a little more beginner-friendly.

Step-by-Step Instructions

• Load the trap bar with the desired weight and stand inside it.
• Stand with feet hip-width apart, aligned with the bar’s handles.
• Bend at the hips and knees to grab the handles, palms facing your body.
• Take a deep breath and brace your core, keeping your back flat.
• Push through your heels while extending your hips and knees to lift the bar.
• Fully extend your hips and knees, standing upright with the bar.
• Reverse the movement, lowering the bar back to the starting position.

Coaching Points

Easily the most common mistake for Trap Bar Deadlifts is allowing the back to round, placing unnecessary stress on the back. Keep the back flat throughout the movement and the core braced.

Do not bounce the bar off the floor between reps. Yes, bouncing the plates off the floor into the next rep may make the lift easier to do, but it’s also a good way to allow your technique to break down. Reset for each rep.

Unlike barbells which have a standard weight, hex bars weight can vary from one bar to the next. Keep this in mind if using set weights off of your training program.

Single Leg Squat Off Box

Single Leg Squat off a box barely requires any equipment at all let alone a Belt Squat machine. It’s also an incredibly challenging exercise that is much harder than it looks.

It’s a great Belt Squat alternative that, like Belt Squats, doesn’t require any axial loading (placing a bar on your back). 

Step-by-Step Instructions

• Stand tall with one leg down and the other straight drifting off the side of the box.
• Initiate the squat by hinging at the waist and bending at the knee simultaneously.
• Descend until the hip crease is just below the knee.
• Keep the heel flat and center of mass over the mid-foot.
• Keep the torso as vertical as possible. Sometimes holding the arms straight out from here will help with balance and torso positioning.
• Once you reach depth, drive through the heel, keeping the foot flat, and stand tall.

Coaching Points

Single Leg Squat Off a Box is by far one of the most difficult variations of single-leg training. A proper progression needs to be followed in order to prepare the athlete for a movement like this.

Barbell Step-Up

Barbell Step-Up is another single-leg movement that can make a great Belt Squat alternative. If the barbell is an issue you can always use dumbbells instead.

Pro Tip: The height of the box plays a huge factor in what muscles are emphasized. A higher box will target the glutes and hamstrings more whereas a shorter box will target the quads more.

Step-by-Step Instructions

• Position the barbell across your upper back, securing it with a comfortable grip.
• Select a box or bench at an appropriate height, typically around knee level.
• Stand facing the box, barbell securely placed on your back.
• Place one foot onto the box and powerfully press through that leg, raising your body onto the box.
• Stand tall on the box, the other leg can either be beside the working leg or lifted.
• Control the descent back to the ground, using the same leg that stepped up.

Coaching Points

A stable box cannot be overstated here. If the box is not stable, do not do Barbell Step-ups.

Dumbbell Lunge

You’re probably already familiar with Dumbbell Lunges as they are one of the most popular lower-body strength exercises. They are popular for a reason, though, Lunges are an extremely effective movement for developing strong legs.

Instructions

• Select appropriate dumbbells and hold one in each hand, arms fully extended, and palms facing your torso.
• Stand upright with feet hip-width apart and gaze forward.
• Take a step forward with one leg, landing with the heel first, and then lowering your body by bending both knees.
• Ensure your front knee is directly above your ankle and the other knee hovers just above the floor.
• Push through the heel of the front foot, returning to the starting position.

Coaching Points (Fixes to Common Mistakes)

When you step out for Dumbbell Lunges, make sure to keep the feet shoulder-width apart. If you’re feeling very off-balance in your lunge there is a good chance that you are stepping the lead foot directly in front of the back foot (essentially placing yourself on a tight rope).

Bulgarian Split Squat

The final single-leg Belt Squat alternative is the Bulgarian Split Squat. Bulgarian Split Squats are a great movement that takes most of the opposite leg completely out of the movement so all effort is focused on the front leg.

Instructions

• Grab two dumbbells, one in each hand
• Get set up in front of your bench, reach one foot back and place it on the bench. Make sure you feel comfortable and balanced before proceeding.
• Squeeze the shoulder blades and engage the lats to create a stable back to help with bracing the upper body and to keep the dumbbells from swinging unnecessarily.
• Keep the chest as upright as possible and drop the back knee to roughly one inch from the floor.
• Now drive through the heel and midfoot of the front foot to drive yourself back up tall.

Coaching Points (Fixes to Common Mistakes)

When you step your front leg out on a Bulgarian Split Squat, make sure to keep the feet shoulder-width apart. If you’re feeling very off-balance in your set up there is a good chance that you are placing the lead foot directly in front of the back foot (essentially placing yourself on a tight rope).

Keep the front foot flat on the floor when in the lunge position. One of the most common mistakes is raising up onto the ball of the front foot. One of the reasons for this is often the next most common mistake that I see with Dumbbell RFE Lunges…

Make sure to take a big enough step. Often times I see athletes give themselves way too little distance from the bench. This leads to lunge being extremely cramped and can lead to a whole host of other issues (like coming up on the ball of the foot as mentioned above).

Goblet Squat

Goblet Squats are a great tool for teaching how to do Back Squats and Front Squats. Using Goblet Squats to learn proper technique can help a beginner become less reliant on the Belt Squat machine if they’re only using it because of a lack of technique with traditional squats.

Step-by-Step Instructions

• Start by selecting a suitable weight dumbbell or kettlebell and hold it close to your chest.
• Position your feet shoulder-width apart, turning them slightly outward.
• Begin the squat by pushing your hips back and bending your knees, maintaining an upright torso.
• Ensure your elbows travel inside your knees as you lower yourself down.
• Go as deep as comfortable, ideally thighs parallel to the floor or lower.
• Push through your feet, extending your hips and knees, to return to the starting position.
• Check your alignment and prepare for the next repetition.

Coaching Points

As with any squat, the most important aspect of Goblet Squats is to keep the core braced to protect the spine and to maintain proper posture – chest out and lats engaged.

Wall Sit

It doesn’t get much simpler than a Wall Sit. But, if you’ve ever done them before you know full well how quickly Wall Sits can light your legs on fire. Wall Sits are great at the end of a workout as a finisher or part of a competition.

They’re also an extremely versatile Belt Squat alternative because they don’t require any equipment (outside a wall) so you can do them anywhere at any time.

Step-by-Step Instructions

• Locate a clear wall space with no obstructions.
• Stand about 2 feet away from the wall, feet shoulder-width apart.
• Lean back until your back is flat against the wall. Slide down until your thighs are parallel to the floor.
• Make sure your knees are directly above your ankles, forming a 90-degree angle.
• Keep your arms at your sides, crossed over your chest, or on your hips.
• Maintain the position for as long as you can, keeping your back flat against the wall.

Coaching Points

The biggest mistakes I see with athletes when doing Wall Sits all come from the setup. The thighs should be parallel to the floor with the ankles directly below the knees.

Having the hips too high or the feet too far in front of the knees will take strain off of the quads. Athletes inherently know this because these are two of the best ways to try to ‘cheat’ if it’s a competition. (If you ain’t cheatin’ you ain’t tryin’, right?)

Tire Flip

Here is a Belt Squat alternative that is a little more ‘outside-the-box’. Tire Flips can be an amazing exercise (if you can do them safely) to develop lower body strength and power. If you have a giant tire sitting around, put that thing to use!

How To

• Choose an appropriate tire size that you can flip safely.
• Stand facing the tire, feet shoulder-width apart.
• Squat down and grip the tire with your fingers under the edge, arms fully extended.
• Take a deep breath, tighten your core, and keep your back flat.
• Drive through your heels and extend your hips and knees, lifting the tire off the ground.
• As the tire reaches knee height, reposition your hands and push it forward.
• Extend your arms and hips fully to complete the flip.

Coaching Points

The biggest key to Tire Flips is perhaps in finding the right tire.

Every school I’ve ever worked at had big tires that were used for Tire Flips. However, the size and weight of these tires have all been drastically different. They’ve ranged from tires that were barely heavy enough to be worth using to tires that took two and sometimes even three football players to flip.

Just like with Deadlifts and Power Clean, it’s extremely important to drop the hips, use the legs and keep the back flat. Once fatigue starts to set in I generally see athletes resort to using more back than legs. If form reaches this point then it’s time to stop flipping the tire.

Prowler Push

Prowler Pushes are another ‘outside-the-box’ lower body developer that can add some variety to your workouts. They can also build more strength than they are often given credit for – without any loading of the spine.

Pro Tip: Use a lighter weight and quicker tempo to incorporate more of a conditioning component or go slow and heavy to really emphasize strength.

Step-By-Step Instruction

• Set your prowler in an area where you can push it at least 20 yards without hitting anything.
• Load the prowler with weight.
• Get behind the prowler and grab the high handle position.
• Hinge at the waist, bend the knees and extend your arms.
• Drive your legs and push the sled forward.

Coaching Points

The Prowler Push is a full body movement. Keep the core tight, nice neutral spine, and keep those arms extended (Arms can be bent when focusing on heavier loads).

Focus on a strong knee drive and pushing through your feet to keep the prowler moving. Your body angle will be very similar to how you start a sprint. So the lower body action should be very similar to running.

Final Thoughts

The Belt Squat is a great exercise that can be a game-changer for lifters who are not able to do a traditional Back Squat. However, many of us don’t have access to a Belt Squat machine. And, if you’ve been stuck doing only Belt Squats for a while you may be looking to add some variety to your workouts.

Having said that, if you are Belt Squatting due to back issues, make sure you clear any new exercises with your doctor or athletic trainer.

As for the list of exercises above, hopefully, at least one of these Belt Squat alternate exercises can work as a replacement for Belt Squats in your strength training program.

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