10 Best Smith Low Bar Squat Alternatives for Glute Strength

The Smith Low Bar Squat is done standing with a Smith machine. Ranked closest by our scoring: the Potty Squat With Support, the Jump Squat and the Bodyweight Drop Jump Squat.

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

Original Exercise: Smith Low Bar Squat

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

Secondary muscles: Quadriceps, Hamstrings, Calves

How to perform Smith Low Bar Squat
  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.
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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
    Potty Squat With SupportPlay demonstration

    1. Potty Squat With Support

    80% 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. Stand with your feet shoulder-width apart, toes pointing slightly outward.
    2. Hold onto a stable support, such as a chair or wall, for balance.
    3. Lower your body down into a squat position by bending your knees and pushing your hips back.
    4. Keep your chest up and your back straight throughout the movement.
    5. Pause for a moment at the bottom, then push through your heels to return 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
    • Movement: two-legged squat, the same as the Smith Low Bar Squat
    • Primary muscle: glutes, the same as the Smith Low Bar Squat
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Low Bar Squat
  2. Jump SquatPlay demonstration

    2. Jump Squat

    78% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Lower your body into a squat position by bending your knees and pushing your hips back.
    3. Jump explosively off the ground, extending your hips, knees, and ankles.
    4. While in mid-air, quickly bring your arms forward for balance.
    5. Land softly on the balls of your feet and immediately go into the next repetition.
    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 Smith Low Bar Squat
    • Primary muscle: glutes, the same as the Smith Low Bar Squat
    • Equipment: bodyweight only, 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
  3. Bodyweight Drop Jump SquatPlay demonstration

    3. Bodyweight Drop Jump Squat

    78% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Lower your body into a squat position by bending your knees and pushing your hips back.
    3. Jump up explosively, extending your hips, knees, and ankles.
    4. While in mid-air, quickly bring your feet together.
    5. Land softly on the balls of your feet and immediately drop back into a squat position.
    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 Smith Low Bar Squat
    • Primary muscle: glutes, the same as the Smith Low Bar Squat
    • Equipment: bodyweight only, 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
  4. Bodyweight Squat

    4. Bodyweight Squat

    69% match
    • Quads
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it works the quads rather than the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
    2. Begin the movement by flexing your knees and hips, sitting back with your hips.
    3. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

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

    Why this matches
    • Movement: two-legged squat, the same as the Smith Low Bar Squat
    • Primary muscle: quads, not glutes
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Low Bar Squat
  5. Bodyweight Squatting RowPlay demonstration

    5. Bodyweight Squatting Row

    69% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it works the lats rather than the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding onto a sturdy object or suspension trainer with your arms extended.
    2. Lower your body into a squat position, keeping your back straight and your knees behind your toes.
    3. From the squat position, pull your body up towards the object or suspension trainer, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower your body 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: lats, not glutes
    • Equipment: bodyweight only, 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
  6. Squat To Overhead ReachPlay demonstration

    6. Squat To Overhead Reach

    68% match
    • Quads
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Lower your body down into a squat position by bending your knees and pushing your hips back.
    3. As you come up from the squat, extend your arms overhead, reaching towards the ceiling.
    4. Return to the starting position by lowering your arms and bending your knees to squat down again.
    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: quads, not glutes
    • Equipment: bodyweight only, 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
  7. Squat To Overhead Reach With TwistPlay demonstration

    7. Squat To Overhead Reach With Twist

    68% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Lower your body into a squat position by bending your knees and pushing your hips back.
    3. As you come up from the squat, raise your arms overhead and twist your torso to one side.
    4. Return to the starting position and repeat the squat, this time twisting your torso to the opposite side.
    5. Continue alternating sides with each squat repetition.

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

    Why this matches
    • Primary muscle: quads, not glutes
    • Equipment: bodyweight only, 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. March Sit (Wall)Play demonstration

    8. March Sit (Wall)

    67% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your back against a wall and your feet hip-width apart.
    2. Slowly slide your back down the wall until your knees are bent at a 90-degree angle.
    3. Lift your right foot off the ground and bring your knee towards your chest.
    4. Lower your right foot back down and lift your left foot off the ground, bringing your knee towards your chest.
    5. Continue alternating between lifting your right and left foot for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: glutes, the same as the Smith Low Bar Squat
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Low Bar Squat
  9. Bodyweight Squatting Row (With Towel)Play demonstration

    9. Bodyweight Squatting Row (With Towel)

    67% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a towel in front of you with your palms facing down.
    2. Bend your knees and lower your body into a squat position, keeping your back straight and your chest up.
    3. As you lower into the squat, simultaneously pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the bottom of the squat, then slowly return to the starting position while extending your arms.
    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: lats, not glutes
    • Equipment: bodyweight only, 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. Freehand Jump Squat

    10. Freehand Jump Squat

    66% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Cross your arms over your chest.
    2. With your head up and your back straight, position your feet at shoulder width.
    3. Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
    4. Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
    5. When you touch the floor again, immediately squat down and jump again.
    6. Repeat for the recommended amount 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: quads, not glutes
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Low Bar Squat

Why You Might Need a Smith Low Bar Squat Alternative

You might substitute the Smith Low Bar Squat for equipment, pain, mobility, or programming reasons. The Smith frame fixes the bar path and can force a different torso angle than a free low-bar squat, which changes hip flexion and reduces natural bar trajectory and some glute recruitment. Shoulder, neck, or balance issues often make a fixed bar uncomfortable; unilateral and machine options let you reduce axial load while still targeting hip extension. Technique cue: hinge at the hips with a slight 45-degree torso lean, push through the heel, and feel the glutes lengthen then contract during hip extension. Choose alternatives that restore natural bar path or isolate the posterior chain as needed.

Smith Low Bar Squat FAQ

What muscles does Smith Low Bar Squat work?

The Smith Low Bar Squat emphasizes the posterior chain, glutes, hamstrings, and adductors, while also loading the quads and spinal erectors. Because the low-bar placement shifts the center of mass rearward, you increase hip flexion/extension demand; cue a pronounced hip hinge and drive through the heels to maximize glute activation.

What is the best bodyweight alternative to Smith Low Bar Squat?

The bodyweight Bulgarian split squat is the best single-leg alternative for glute focus; take a long step, keep the front knee tracking the toes, and lean the torso slightly forward to increase hip extension. This unilateral cue increases glute activation and reduces absolute spine loading while maintaining comparable hip mechanics.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology