For quad growth
For quad growth, belt squat and safety bar squat score the same.
Belt squat is easier on the joints; safety bar squat is 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.
Safety Bar Squat. A more upright squat than a back squat, which suits the quads and spares the shoulders.
For quad growth, belt squat and safety bar squat score the same. Belt squat is easier on the joints; safety bar squat is 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.
Belt squat is easier: it’s easy to learn, while safety bar squat takes some practice.
Belt squat needs a machine, so for most people it’s a gym exercise. Safety bar squat needs a barbell and a squat rack, so for most people it’s a gym exercise.
Belt squat: it rates Excellent for joint and recovery cost in our research rubric, against Strong for safety bar squat.