10 Best Smith Deadlift Alternatives for Glute Strength

The Smith Deadlift is done standing with a Smith machine. Ranked closest by our scoring: the Bench Hip Extension, the Butt Lift (Bridge) and the Rear Decline Bridge.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Smith Deadlift

Smith DeadliftPlay demonstration
Primary muscle
Glutes
Equipment
Smith-machine
Difficulty
Intermediate
Type
Compound

Secondary muscles: Hamstrings, Quadriceps, Lower Back

How to perform Smith Deadlift
  1. Set up the smith machine with the bar at hip height.
  2. Stand with your feet shoulder-width apart, toes pointing slightly outward.
  3. Bend at the hips and knees, keeping your back straight and chest up, and grip the bar with an overhand grip slightly wider than shoulder-width apart.
  4. Engage your core and lift the bar by extending your hips and knees, keeping the bar close to your body.
  5. Stand up straight, fully extending your hips and knees.
  6. Lower the bar back down by bending at the hips and knees, maintaining control and keeping your back straight.
  7. Repeat for the desired number of repetitions.
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Ranked Smith Deadlift Alternatives

10 substitutes, ranked by how closely each one matches the Smith Deadlift 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
    Bench Hip ExtensionPlay demonstration

    1. Bench Hip Extension

    61% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound

    Use this when you have nothing to train with, because it works the glutes with bodyweight alone.

    How to perform this exercise
    1. Sit on a bench with your back against the bench and your feet flat on the ground.
    2. Place your hands on the bench for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Smith Deadlift
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, not standing
  2. Butt Lift (Bridge)

    2. Butt Lift (Bridge)

    61% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
    2. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
    3. Slowly go back to the starting position as you breathe in.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Smith Deadlift
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, not standing
  3. Rear Decline BridgePlay demonstration

    3. Rear Decline Bridge

    61% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on your back with your feet flat on the ground and your knees bent.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Hold this position for a few seconds, then slowly lower your hips back down 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
    • Primary muscle: glutes, the same as the Smith Deadlift
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, not standing
  4. Glute Bridge Two Legs On BenchPlay demonstration

    4. Glute Bridge Two Legs On Bench

    60% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench with your back against it and your feet flat on the ground.
    2. Place your hands on the bench beside your hips for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down 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
    • Primary muscle: glutes, the same as the Smith Deadlift
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, not standing
    • Balance: harder to stay steady on than the Smith Deadlift
  5. Reverse Hyper On Flat BenchPlay demonstration

    5. Reverse Hyper On Flat Bench

    60% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.
    2. Hold onto the bench for stability.
    3. Keeping your legs straight, raise them up towards the ceiling as high as you can.
    4. Squeeze your glutes at the top of the movement.
    5. Slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: glutes, the same as the Smith Deadlift
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not standing
  6. Reverse Plank With Leg LiftPlay demonstration

    6. Reverse Plank With Leg Lift

    59% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the ground with your legs extended in front of you and your hands resting on the ground behind you, fingers pointing towards your feet.
    2. Press through your hands and lift your hips off the ground, coming into a reverse plank position.
    3. Engage your core and lift one leg off the ground, extending it straight up towards the ceiling.
    4. Hold for a moment, then lower your leg back down.
    5. Repeat with the other leg.
    6. Continue alternating legs for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: glutes, the same as the Smith Deadlift
    • Equipment: bodyweight only, not a machine
    • Body position: inverted, not standing
  7. Low Glute Bridge On FloorPlay demonstration

    7. Low Glute Bridge On Floor

    58% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your arms by your sides, palms facing down.
    3. Engage your glutes and core, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, squeezing your glutes.
    5. Slowly lower your hips back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Smith Deadlift
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, not standing
  8. Single Leg Glute Bridge

    8. Single Leg Glute Bridge

    57% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lay on the floor with your feet flat and knees bent.
    2. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
    3. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
    4. Extend as far as possible, pause and then return to the starting position.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Smith Deadlift
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, not standing
    • Balance: harder to stay steady on than the Smith Deadlift
  9. Linear Acceleration Wall Drill

    9. Linear Acceleration Wall Drill

    57% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
    2. Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
    3. Switch legs, raising the opposite knee, and then attacking the ground straight down.
    4. Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.

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

    Why this matches
    • Primary muscle: hamstrings, not glutes
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Deadlift
    • Balance: harder to stay steady on than the Smith Deadlift
  10. Pelvic Tilt Into BridgePlay demonstration

    10. Pelvic Tilt Into Bridge

    57% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and core muscles.
    4. Tilt your pelvis upward, lifting your hips off the ground.
    5. Hold the bridge position for a few seconds.
    6. Slowly lower your hips back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Smith Deadlift
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, not standing

Smith Deadlift FAQ

What muscles does Smith Deadlift work?

The Smith deadlift primarily targets the glutes, hamstrings, and erector spinae, with accessory involvement from the quads and core. Because the Smith-machine enforces a vertical bar path, stabilizer activation is reduced and the movement can bias the quads depending on foot placement; hinge from the hips to emphasize the posterior chain.

What is the best bodyweight alternative to Smith Deadlift?

Single-leg hip thrusts (single-leg glute bridges) are the best bodyweight alternative for glute overload. Lie with your upper back on a bench, drive one heel into the floor, and press the hip upward until full extension while squeezing the glute to create unilateral hip-extension strength and stability.

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