10 Best Band Squat Alternatives for Glute Development

Ranked Band Squat Alternatives

10 substitutes, ranked by how closely each one matches the Band Squat on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Band Squat Row

   99% match

   • Glutes
   • Band
   • Intermediate
   • Compound

   It uses the same equipment and still works the glutes.

   How to perform this exercise

   1. Attach the band to a sturdy anchor point at waist height.
   2. Stand facing the anchor point with your feet shoulder-width apart.
   3. Hold the band handles with your palms facing each other and your arms extended in front of you.
   4. Bend your knees and lower into a squat position, keeping your back straight and chest lifted.
   5. From the squat position, pull the band handles towards your body, squeezing your shoulder blades together.
   6. Pause for a moment at the top, then slowly release the tension and return to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Band Squat
   • Primary muscle: glutes, the same as the Band Squat
   • Equipment: a band, the same as the Band Squat
   • Body position: standing, the same as the Band Squat
2. Play demonstration

   2. Sled Hack Squat

   87% match

   • Glutes
   • Sled
   • Intermediate
   • Compound

   A good swap when you have a sled to work with, and it still works the glutes.

   How to perform this exercise

   1. Adjust the sled machine to a comfortable position for your height.
   2. Stand with your feet shoulder-width apart on the platform, toes slightly pointed outwards.
   3. Hold onto the handles or bars for stability.
   4. Lower your body by bending your knees and hips, keeping your back straight and chest up.
   5. Continue lowering until your thighs are parallel to the ground or slightly below.
   6. Pause for a moment, then push through your heels to raise your body back up to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Band Squat
   • Primary muscle: glutes, the same as the Band Squat
   • Equipment: a machine, not a band
   • Body position: standing, the same as the Band Squat
   • Balance: easier to stay steady on than the Band Squat
3. Play demonstration

   3. Smith Sumo Squat

   87% match

   • Glutes
   • Smith-machine
   • Intermediate
   • Compound

   A good swap when you have a Smith machine to work with, and it still works the glutes.

   How to perform this exercise

   1. Set up the smith machine with the barbell at hip height.
   2. Stand with your feet wider than shoulder-width apart, toes pointing outwards.
   3. Position yourself under the barbell, resting it on your upper back and shoulders.
   4. Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees.
   5. Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.
   6. Pause for a moment at the bottom, then push through your heels to return to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Band Squat
   • Primary muscle: glutes, the same as the Band Squat
   • Equipment: a machine, not a band
   • Body position: standing, the same as the Band Squat
   • Balance: easier to stay steady on than the Band Squat
4. Play demonstration

   4. Barbell Speed Squat

   86% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   A good swap when you have a barbell to work with, and it still works the glutes.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes slightly turned out.
   2. Hold the barbell across your upper back, resting it on your traps or rear delts.
   3. Engage your core and keep your chest up as you lower your hips back and down, as if sitting into a chair.
   4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
   5. Drive through your heels to stand back up, squeezing your glutes at the top.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Band Squat
   • Primary muscle: glutes, the same as the Band Squat
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Squat
5. Play demonstration

   5. Smith Hack Squat

   85% match

   • Glutes
   • Smith-machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the barbell on the smith machine to an appropriate height for your body.
   2. Stand with your feet shoulder-width apart, toes slightly pointed outwards.
   3. Position yourself under the barbell, resting it on your upper traps and shoulders.
   4. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
   5. Engage your core and keep your chest up as you unrack the barbell.
   6. Take a step back and position your feet slightly wider than shoulder-width apart.
   7. Bend your knees and lower your body down, keeping your chest up and back straight.
   8. Continue descending until your thighs are parallel to the ground or slightly below.
   9. Pause for a moment at the bottom, then push through your heels to return to the starting position.
   10. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Band Squat
   • Primary muscle: glutes, the same as the Band Squat
   • Equipment: a machine, not a band
   • Body position: standing, the same as the Band Squat
   • Balance: easier to stay steady on than the Band Squat
6. Play demonstration

   6. Weighted Squat

   85% match

   • Glutes
   • Weighted
   • Intermediate
   • Compound

   A straight swap when you want to keep working the glutes.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
   2. Hold a weight in front of your chest or on your shoulders.
   3. Engage your core and keep your chest up as you lower your hips down and back, as if sitting into a chair.
   4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
   5. Push through your heels to stand back up, squeezing your glutes at the top.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Band Squat
   • Primary muscle: glutes, the same as the Band Squat
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Squat
7. Play demonstration

   7. Dumbbell Bench Squat

   85% match

   • Glutes
   • Dumbbell
   • Beginner
   • Compound

   A good swap when you have dumbbells to work with, and it still works the glutes.

   How to perform this exercise

   1. Place a dumbbell on the ground in front of a bench.
   2. Stand facing away from the bench with your feet shoulder-width apart.
   3. Bend at the knees and hips to lower yourself down towards the bench, keeping your chest up and back straight.
   4. Once your glutes touch the bench, push through your heels to stand back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Band Squat
   • Primary muscle: glutes, the same as the Band Squat
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Squat
8. Play demonstration

   8. Dumbbell Squat

   85% match

   • Glutes
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
   2. Keeping your chest up and core engaged, lower your body down by bending at the knees and hips, as if sitting back into a chair.
   3. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
   4. Pause for a moment at the bottom, then push through your heels to return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Band Squat
   • Primary muscle: glutes, the same as the Band Squat
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Squat
9. Play demonstration

   9. Barbell Full Squat

   85% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes slightly turned out.
   2. Hold the barbell across your upper back, resting it on your traps or rear delts.
   3. Engage your core and keep your chest up as you begin to lower your body down.
   4. Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
   5. Lower your body until your thighs are parallel to the ground or slightly below.
   6. Keep your knees in line with your toes and your weight in your heels.
   7. Drive through your heels to stand back up, extending your hips and knees.
   8. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: two-legged squat, the same as the Band Squat
   • Primary muscle: glutes, the same as the Band Squat
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Squat
10. Play demonstration

    10. Barbell High Bar Squat

    85% match

    • Glutes
    • Barbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart, toes slightly turned out.
    2. Place the barbell on your upper back, resting it on your traps.
    3. Engage your core and keep your chest up as you begin to squat down, pushing your hips back and bending your knees.
    4. Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.
    5. Drive through your heels to stand back up, extending your hips and knees.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Movement: two-legged squat, the same as the Band Squat
    • Primary muscle: glutes, the same as the Band Squat
    • Equipment: free weights, not a band
    • Body position: standing, the same as the Band Squat