For quad growth
For quad growth, belt squat rates higher on our research criteria: easier to progress.
Both are good choices that train the quads the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
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.
Heels-Elevated Goblet Squat. Raised heels let the knees travel forward for a deep quad bend. The goblet hold caps how heavy it gets.
For quad growth, belt squat rates higher on our research criteria: easier to progress. Both are good choices that train the quads the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
About the same: both are easy to learn.
Belt squat needs a machine, so for most people it’s a gym exercise. Heels-elevated goblet squat needs dumbbells and a weight plate, so a home gym covers it.
About the same: both rate Excellent for joint and recovery cost in our research rubric.