The squat is one of the basic exercises and should be performed by everyone. It mainly trains the buttocks and the front of the thighs, but also works the remaining muscles of the legs for stabilization. This exercise can effectively increase the strength and mass of the leg muscles. By working so many muscles at the same time, the cardiovascular system is also boosted. This variation is performed on the belt squat machine. As the weight of this machine does not rest on the upper back, the spine is not strained.
Exercise
Belt Squat
Type: Bilateral
Rest: 210s
Equipment: Belt Squat Maschine
Tutorial
1
Stand on the platform of the belt squat machine and fasten the belt around your hips. Hold on to the handle with your hands. Stand with your feet shoulder-width apart and point your toes slightly outwards. Your legs are bent.
2
Lift the weight up by straightening your legs and release the safety catch.
3
Lower your bottom down slowly and in a controlled manner by bending your hips and knees. Go down until your thighs are approximately parallel to the platform. Your back remains straight. Breathe in and hold the position briefly.
4
Powerfully push your bottom upwards by fully extending your hips and knees and straightening your upper body. You are now standing completely upright again. Breathe out as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Make sure that your shoulders are slightly back and that the bars are resting on your neck muscles. Press your back into the backrest. Engage your core muscles and buttocks and keep your back straight throughout the exercise. Shift your weight centrally over your feet. Not too much on your toes or heels.
Once you have found a stable stance, "screw" your feet outwards into the floor. Your feet remain in the same position, but the tips of your toes are pulled outwards as if you were "tearing" the floor. This will automatically keep your hips stable.
As you go down, push your knees forward in a line over your feet (i.e. slightly outwards). Go down until your thighs are approximately parallel to the platform. You can also go down lower as long as your lower back remains straight. If your back is already rounded, don't go down so low.
Muscle groups
Primary
Gluteus Maximus
Secondary
—
Tertiary
—
Equipment
Belt Squat Machine
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