10 Best Smith Full Squat Alternatives for Glute Growth

The Smith Full Squat is done standing with a Smith machine. Ranked closest by our scoring: the Smith Squat, the Smith Sumo Squat and the Smith Low Bar Squat.

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

Original Exercise: Smith Full Squat

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

Secondary muscles: Quadriceps, Hamstrings, Calves

How to perform Smith Full Squat
  1. Set up the smith machine with the barbell at shoulder height.
  2. Stand with your feet shoulder-width apart, toes slightly turned out.
  3. Step under the bar and position it across your upper back, resting on your traps.
  4. Grip the bar with your hands slightly wider than shoulder-width apart.
  5. Unrack the bar and take a step back, maintaining a stable stance.
  6. Keeping your chest up and core engaged, initiate the squat by pushing your hips back and bending your knees.
  7. Lower your body until your thighs are parallel to the ground, or as low as your flexibility allows.
  8. Pause for a moment at the bottom, then drive through your heels to return to the starting position.
  9. Repeat for the desired number of repetitions.
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Ranked Smith Full Squat Alternatives

10 substitutes, ranked by how closely each one matches the Smith Full 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
    Smith SquatPlay demonstration

    1. Smith Squat

    99% match
    • Glutes
    • Smith-machine
    • Intermediate
    • Compound

    It uses the same equipment and still works the glutes.

    How to perform this exercise
    1. Set up the smith machine with the barbell at an appropriate height for your squat.
    2. Stand with your feet shoulder-width apart, toes slightly turned out.
    3. Position yourself under the barbell, resting it on your upper traps and shoulders.
    4. Grip the barbell with a wide grip, slightly wider than shoulder-width apart.
    5. Engage your core and unrack the barbell, stepping back to clear the rack.
    6. Keeping your chest up and back straight, initiate the squat by bending at the hips and knees.
    7. Lower your body until your thighs are parallel to the ground or slightly below.
    8. Pause for a moment at the bottom, then drive through your heels to return to the starting position.
    9. 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 Smith Full Squat
    • Primary muscle: glutes, the same as the Smith Full Squat
    • Equipment: a machine, the same as the Smith Full Squat
    • Body position: standing, the same as the Smith Full Squat
  2. Smith Sumo SquatPlay demonstration

    2. Smith Sumo Squat

    96% match
    • Glutes
    • Smith-machine
    • Intermediate
    • Compound
    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 Smith Full Squat
    • Primary muscle: glutes, the same as the Smith Full Squat
    • Equipment: a machine, the same as the Smith Full Squat
    • Body position: standing, the same as the Smith Full Squat
  3. Smith Low Bar SquatPlay demonstration

    3. Smith Low Bar Squat

    96% match
    • Glutes
    • Smith-machine
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up the smith machine with the barbell at a height that allows you to comfortably rest it on your upper back.
    2. Stand with your feet shoulder-width apart, toes slightly turned outwards.
    3. Step under the bar and position it across your upper back, resting it on your traps.
    4. Grip the bar with your hands slightly wider than shoulder-width apart.
    5. Unrack the bar by straightening your legs and stepping back from the rack.
    6. Take a deep breath and brace your core.
    7. Initiate the squat by pushing your hips back and bending your knees.
    8. Lower your body until your thighs are parallel to the ground or slightly below.
    9. Keep your chest up and your back straight throughout the movement.
    10. Drive through your heels to stand back up, extending your hips and knees.
    11. 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 Smith Full Squat
    • Primary muscle: glutes, the same as the Smith Full Squat
    • Equipment: a machine, the same as the Smith Full Squat
    • Body position: standing, the same as the Smith Full Squat
  4. Sled Closer Hack SquatPlay demonstration

    4. Sled Closer Hack Squat

    95% 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 weight and position yourself with your back against the pad.
    2. Place your feet shoulder-width apart on the platform, toes slightly pointed outwards.
    3. Grip the handles on the sides of the machine for stability.
    4. Engage your core and slowly lower your body by bending your knees and hips, keeping your back straight.
    5. Continue lowering until your thighs are parallel to the ground or slightly below.
    6. Pause for a moment at the bottom, then push through your heels to extend your legs 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 Smith Full Squat
    • Primary muscle: glutes, the same as the Smith Full Squat
    • Equipment: a machine, the same as the Smith Full Squat
    • Body position: standing, the same as the Smith Full Squat
  5. Sled Hack SquatPlay demonstration

    5. Sled Hack Squat

    95% match
    • Glutes
    • Sled
    • Intermediate
    • Compound
    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 Smith Full Squat
    • Primary muscle: glutes, the same as the Smith Full Squat
    • Equipment: a machine, the same as the Smith Full Squat
    • Body position: standing, the same as the Smith Full Squat
  6. Smith Hack SquatPlay demonstration

    6. Smith Hack Squat

    95% 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 Smith Full Squat
    • Primary muscle: glutes, the same as the Smith Full Squat
    • Equipment: a machine, the same as the Smith Full Squat
    • Body position: standing, the same as the Smith Full Squat
  7. Sled 45° Leg PressPlay demonstration

    7. Sled 45° Leg Press

    87% match
    • Glutes
    • Sled
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the seat and footplate of the sled machine to a comfortable position.
    2. Sit on the sled machine with your back against the backrest and your feet shoulder-width apart on the footplate.
    3. Grip the handles on the sides of the seat for stability.
    4. Push the footplate away from your body by extending your legs, keeping your heels on the footplate.
    5. Continue pushing until your legs are almost fully extended, but without locking your knees.
    6. Pause for a moment at the top of the movement, then slowly lower the footplate back towards your body by bending your knees.
    7. 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 Full Squat
    • Equipment: a machine, the same as the Smith Full Squat
    • Body position: lying on your back, not standing
  8. Sled Lying SquatPlay demonstration

    8. Sled Lying Squat

    87% match
    • Glutes
    • Sled
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the sled machine to a comfortable weight.
    2. Lie on your back on the sled machine with your feet on the footplate.
    3. Position your feet shoulder-width apart and slightly angled outwards.
    4. Grip the handles of the sled machine for stability.
    5. Engage your glutes and core muscles.
    6. Push through your heels and extend your legs to lift the sled.
    7. Lower the sled back down by bending your knees and hips.
    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 Smith Full Squat
    • Primary muscle: glutes, the same as the Smith Full Squat
    • Equipment: a machine, the same as the Smith Full Squat
    • Body position: lying on your back, not standing
  9. Barbell Speed SquatPlay demonstration

    9. Barbell Speed Squat

    87% 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 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 Smith Full Squat
    • Primary muscle: glutes, the same as the Smith Full Squat
    • Equipment: free weights, not a machine
    • Body position: standing, the same as the Smith Full Squat
    • Balance: harder to stay steady on than the Smith Full Squat
  10. Smith Leg PressPlay demonstration

    10. Smith Leg Press

    86% match
    • Glutes
    • Smith-machine
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the seat and footplate of the smith machine to a comfortable position.
    2. Sit on the machine with your back against the backrest and your feet shoulder-width apart on the footplate.
    3. Grasp the handles or sides of the machine for stability.
    4. Push the footplate away from you by extending your legs, keeping your back against the backrest.
    5. Pause for a moment at the fully extended position.
    6. Slowly bend your knees and lower the footplate back towards you, returning 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
    • Primary muscle: glutes, the same as the Smith Full Squat
    • Equipment: a machine, the same as the Smith Full Squat
    • Body position: seated, not standing

Why You Might Need a Smith Full Squat Alternative

You may need substitutes because of equipment limits, knee or low-back pain, or to correct movement-pattern imbalances. The Smith machine forces a fixed bar path, often increasing knee travel and reducing hip hinge, which can underload the glutes; swapping to free-weight or hip-dominant lifts restores posterior chain engagement. Use alternatives when you need unilateral work to fix side-to-side strength gaps, or when you want greater core and stabilizer activation. Technique cues: maintain a neutral spine, hinge at the hips, and keep knees tracking over toes to protect joints while preserving glute loading.

Smith Full Squat FAQ

What muscles does Smith Full Squat work?

The Smith Full Squat primarily targets the glutes and quadriceps, with secondary activation of the hamstrings, adductors, and core stabilizers. Cue a full hip hinge followed by knee extension to emphasize glute contraction and limit excessive forward knee travel.

What is the best bodyweight alternative to Smith Full Squat?

A Bulgarian split squat is the best bodyweight alternative for glute emphasis; it isolates one leg and increases hip extension under load. Lean the torso slightly forward, drop the back knee straight down, and push through the front heel to maximize glute activation.

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