5 Best Smith Full Squat Alternatives for Glute Growth

The Smith Full Squat is done standing with a Smith machine.

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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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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