For quad growth
For quad growth, the two are close. Front-foot-elevated split squat rates slightly higher: more stretch.
Belt squat is easier on the joints.
Both are good choices, and they train the quads differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed. (Fonseca et al., 2014; Costa et al., 2021)
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Belt Squat. Loads the legs from the hips, so the quads work hard with no weight on the spine.
Front-Foot-Elevated Split Squat. Raising the front foot buys extra depth, and the quads work hardest in that stretch.
For quad growth, the two are close. Front-foot-elevated split squat rates slightly higher: more stretch. Belt squat is easier on the joints. Both are good choices, and they train the quads differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed.
About the same: both are easy to learn.
Belt squat needs a machine, so for most people it’s a gym exercise. Front-foot-elevated split squat needs dumbbells and a weight plate, so a home gym covers it.
Belt squat: it rates Excellent for joint and recovery cost in our research rubric, against Strong for front-foot-elevated split squat.