10 Best Smith Low Bar Squat Alternatives for Glute Strength

Ranked Smith Low Bar Squat Alternatives

10 substitutes, ranked by how closely each one matches the Smith Low Bar 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. Smith Squat

   96% 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 Low Bar Squat
   • Primary muscle: glutes, the same as the Smith Low Bar Squat
   • Equipment: a machine, the same as the Smith Low Bar Squat
   • Body position: standing, the same as the Smith Low Bar Squat
2. Play demonstration

   2. Smith Full Squat

   96% match

   • Glutes
   • Smith-machine
   • Intermediate
   • Compound

   How to perform this exercise

   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.

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

   Why this matches

   • Movement: two-legged squat, the same as the Smith Low Bar Squat
   • Primary muscle: glutes, the same as the Smith Low Bar Squat
   • Equipment: a machine, the same as the Smith Low Bar Squat
   • Body position: standing, the same as the Smith Low Bar Squat
3. Play demonstration

   3. Sled Closer Hack Squat

   94% 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 Low Bar Squat
   • Primary muscle: glutes, the same as the Smith Low Bar Squat
   • Equipment: a machine, the same as the Smith Low Bar Squat
   • Body position: standing, the same as the Smith Low Bar Squat
4. Play demonstration

   4. Sled Hack Squat

   94% 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 Low Bar Squat
   • Primary muscle: glutes, the same as the Smith Low Bar Squat
   • Equipment: a machine, the same as the Smith Low Bar Squat
   • Body position: standing, the same as the Smith Low Bar Squat
5. Play demonstration

   5. Smith Sumo Squat

   94% 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 Low Bar Squat
   • Primary muscle: glutes, the same as the Smith Low Bar Squat
   • Equipment: a machine, the same as the Smith Low Bar Squat
   • Body position: standing, the same as the Smith Low Bar Squat
6. Play demonstration

   6. Smith Hack Squat

   92% 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 Low Bar Squat
   • Primary muscle: glutes, the same as the Smith Low Bar Squat
   • Equipment: a machine, the same as the Smith Low Bar Squat
   • Body position: standing, the same as the Smith Low Bar Squat
7. Play demonstration

   7. Barbell Low Bar Squat

   87% match

   • Glutes
   • Barbell
   • Advanced
   • 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 and the barbell resting on your upper back.
   2. Keeping your chest up and core engaged, slowly lower your body by bending your knees and pushing your hips back.
   3. Continue lowering until your thighs are parallel to the ground or slightly below.
   4. Pause for a moment, then push through your heels to return to the starting position.
   5. 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 Low Bar Squat
   • Primary muscle: glutes, the same as the Smith Low Bar Squat
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Smith Low Bar Squat
   • Balance: harder to stay steady on than the Smith Low Bar Squat
8. Play demonstration

   8. Smith Front Squat (Clean Grip)

   86% match

   • Glutes
   • Smith-machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up the smith machine with the barbell at shoulder height.
   2. Stand facing the barbell with your feet shoulder-width apart.
   3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
   4. Step back and position the barbell on your front shoulders, resting it on your collarbone and deltoids.
   5. Keep your chest up, back straight, and core engaged.
   6. Lower your body by bending at the knees and hips, as if sitting back into a chair.
   7. Continue lowering until your thighs are parallel to the ground or slightly below.
   8. Pause for a moment, then push 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

   • Primary muscle: glutes, the same as the Smith Low Bar Squat
   • Equipment: a machine, the same as the Smith Low Bar Squat
   • Body position: standing, the same as the Smith Low Bar Squat
9. Play demonstration

   9. Barbell Speed Squat

   86% 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 Low Bar Squat
   • Primary muscle: glutes, the same as the Smith Low Bar Squat
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Smith Low Bar Squat
   • Balance: harder to stay steady on than the Smith Low Bar Squat
10. Play demonstration

    10. Barbell Full Squat

    86% 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 Smith Low Bar Squat
    • Primary muscle: glutes, the same as the Smith Low Bar Squat
    • Equipment: free weights, not a machine
    • Body position: standing, the same as the Smith Low Bar Squat
    • Balance: harder to stay steady on than the Smith Low Bar Squat