Hip Belt Squats

Progression Highlights

Starting Suggestions

Steady Opener160 lbs

Match your last starting set to groove technique.

  • • Last top set: 180 lbs × 12 reps.
  • • 70% of Modern Era PR.
Progression Push168 lbs

Nudge the load forward while staying crisp.

  • • 73% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendDOWN · -53.1%
Days Since Last Session3
% of Modern Era PR78.3%
Days Since PR134

Recent Workouts

LastNov 27(3d ago)
160→180 lbs
2 sets · 24 reps · 4,080 vol
-1Nov 22(8d ago)
160→230 lbs
4 sets · 46 reps · 8,900 vol
-2Nov 17(13d ago)
140→220 lbs
4 sets · 48 reps · 8,880 vol
-3Nov 14(16d ago)
120→210 lbs
4 sets · 42 reps · 7,020 vol
-4Nov 2(28d ago)
110→220 lbs
5 sets · 50 reps · 8,700 vol

PR Progression (Modern Era)

230 lbNov 22(8d ago)
1 set10 reps2,300 vol
230 lbJul 22(131d ago)
1 set9 reps2,070 vol
230 lbJul 19(134d ago)
1 set8 reps1,840 vol
220 lbJul 12(141d ago)
1 set12 reps2,640 vol
210 lbJul 7(146d ago)
1 set12 reps2,520 vol
200 lbJun 28(155d ago)
1 set12 reps2,400 vol

Rep Range Records

1RM308 lbs · 12 repsJul 12 (141d ago)(from 220 lbs)
3RM—
5RM210 lbs · 6 repsNov 14 (16d ago)
8RM230 lbs · 8 repsJul 19 (134d ago)
10RM230 lbs · 10 repsNov 22 (8d ago)
12RM220 lbs · 12 repsJul 12 (141d ago)

Frequently Paired

  1. 1.
    Tibia Machine
    39% of sessions
  2. 2.
    Standing Calf Raise
    35% of sessions
  3. 3.
    Leg Extensions
    56% of sessions
  4. 4.
    Seated Leg Curl
    39% of sessions
  5. 5.
    Single Leg Extension
    17% of sessions
  6. 6.
    Seated Calf Raise
    28% of sessions
  7. 7.
    Single Leg Curl
    12% of sessions
  8. 8.
    Seated Calf Extension
    14% of sessions
  9. 9.
    Standing Leg Curl
    10% of sessions
  10. 10.
    Glute Press
    10% of sessions
Action: Try 190 lbs for working sets
(30 days)230 lbsS11-22(8 days ago)2025-11-22
(60 days)230 lbsS11-22(8 days ago)2025-11-22
(90 days)230 lbsS11-22(8 days ago)2025-11-22
(180 days)230 lbsS7-19(134 days ago)2025-07-19
(365 days)230 lbsS7-19(134 days ago)2025-07-19
(Modern Era)230 lbsS7-19(134 days ago)2025-07-19
Exercise Type
Strength - Weight (lbs), Reps
Primary
Legs
Equipment
Machine
Avg. Weight Lifted
118
Avg. Improvement
0.77
Highest Weight (Modern Era)
230 lbs 2025-07-19
Latest Weight
180 lbs 2025-11-27
Lowest Weight
20 lbs 2024-07-25
Days
69
Sets
273
Gap
50
Highest Volume (Modern Era)
2640 2025-07-12
Reps avg. improvement
0.05

Workout History

R11-272 sets
160 lb
12 Reps
180 lb
12 Reps
PR: 230 (134 days ago) [78%]
Pretty worn out today and knees still kind of hurt for some reason
S11-224 sets
160 lb
12 Reps
180 lb
12 Reps
210 lb
12 Reps
230 lb
10 Reps
PR: 230 (134 days ago) [100%]
M11-174 sets
140 lb
12 Reps
180 lb
12 Reps
200 lb
12 Reps
220 lb
12 Reps
PR: 230 (134 days ago) [96%]
F11-144 sets
120 lb
12 Reps
170 lb
12 Reps
190 lb
12 Reps
210 lb
6 Reps
PR: 230 (134 days ago) [91%]
U11-25 sets
110 lb
10 Reps
160 lb
10 Reps
180 lb
10 Reps
200 lb
10 Reps
220 lb
10 Reps
PR: 230 (134 days ago) [96%]
T10-285 sets
90 lb
8 Reps
140 lb
8 Reps
160 lb
8 Reps
180 lb
8 Reps
200 lb
8 Reps
PR: 230 (134 days ago) [87%]