10 Best Smith Machine Squat Alternatives for Quad Strength

The Smith Machine Squat is done standing with a Smith machine. Ranked closest by our scoring: the Smith Chair Squat, the Hack Squat and the Chair Squat.

A Smith machine is not always open when you want it, and not every gym has one; its fixed bar is what makes the Smith Machine Squat lower and rise along a straight track instead of a free path. The closest swap is the Smith Chair Squat, the same bar on the same machine, stopped at parallel or wherever you can comfortably go. Away from any machine, the Barbell Squat bends the knees under a free bar instead.

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

Original Exercise: Smith Machine Squat

Smith Machine Squat
Primary muscle
Quads
Equipment
Smith-machine
Difficulty
Intermediate
Type
Compound

Secondary muscles: Calves, Glutes, Hamstrings, Lower Back

How to perform Smith Machine Squat
  1. To begin, first set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
  2. Hold on to the bar using both arms at each side (palms facing forward), unlock it and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
  3. Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
  4. Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
  5. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
  6. Repeat for the recommended amount of repetitions.
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Ranked Smith Machine Squat Alternatives

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

    1. Smith Chair Squat

    95% match
    • Quads
    • Smith-machine
    • Beginner
    • Compound

    Pick this when you want an easier version that still works the quads.

    How to perform this exercise
    1. Adjust the height of the smith machine bar to a comfortable position.
    2. Stand with your feet shoulder-width apart, toes slightly turned out.
    3. Place the barbell across your upper back, resting it on your traps.
    4. Engage your core and keep your chest up as you slowly lower your body by bending your knees and hips.
    5. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
    6. Pause for a moment, 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 Machine Squat
    • Primary muscle: quads, the same as the Smith Machine Squat
    • Equipment: a machine, the same as the Smith Machine Squat
    • Body position: standing, the same as the Smith Machine Squat
  2. Hack Squat

    2. Hack Squat

    95% match
    • Quads
    • Machine
    • Intermediate
    • Compound

    A good swap when you have a machine to work with, and it still works the quads.

    How to perform this exercise
    1. Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
    2. Position your legs in the platform using a shoulder width medium stance with the toes slightly pointed out. Tip: Keep your head up at all times and also maintain the back on the pad at all times.
    3. Place your arms on the side handles of the machine and disengage the safety bars (which on most designs is done by moving the side handles from a facing front position to a diagonal position).
    4. Now straighten your legs without locking the knees. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
    5. Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up (back on the pad at all times). Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
    6. Begin to raise the unit as you exhale by pushing the floor with mainly with the heel of your foot as you straighten the legs again and go back to the starting position.
    7. 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 Machine Squat
    • Primary muscle: quads, the same as the Smith Machine Squat
    • Equipment: a machine, the same as the Smith Machine Squat
    • Body position: standing, the same as the Smith Machine Squat
  3. Chair Squat

    3. Chair Squat

    91% match
    • Quads
    • Machine
    • Beginner
    • Compound
    How to perform this exercise
    1. To begin, first set the bar to a position that best matches your height. Once the bar is loaded, step under it and position it across the back of your shoulders.
    2. Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs.
    3. Move your feet forward about 18 inches in front of the bar. Position your legs using a shoulder width stance with the toes slightly pointed out. Look forward at all times and maintain a neutral or slightly arched spine. This will be your starting position.
    4. Slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper and lower leg breaks 90 degrees.
    5. Begin to raise the bar as you exhale by pushing the floor with the heels of your feet, extending the knees and returning to the starting position.
    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 Machine Squat
    • Primary muscle: quads, the same as the Smith Machine Squat
    • Equipment: a machine, the same as the Smith Machine Squat
    • Body position: standing, the same as the Smith Machine Squat
  4. Leg Press

    4. Leg Press

    87% match
    • Quads
    • Machine
    • Beginner
    • Compound
    How to perform this exercise
    1. Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
    2. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
    3. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
    4. Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
    5. Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.

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

    Why this matches
    • Primary muscle: quads, the same as the Smith Machine Squat
    • Equipment: a machine, the same as the Smith Machine Squat
    • Body position: seated, not standing
  5. Barbell Squat

    5. Barbell Squat

    87% match
    • Quads
    • Barbell
    • Intermediate
    • Compound

    A good swap when you have a barbell to work with, and it still works the quads.

    How to perform this exercise
    1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
    2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
    3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
    4. Begin to slowly lower the bar by bending the knees and hips as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees. Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
    5. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
    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 Machine Squat
    • Primary muscle: quads, the same as the Smith Machine Squat
    • Equipment: free weights, not a machine
    • Body position: standing, the same as the Smith Machine Squat
    • Balance: harder to stay steady on than the Smith Machine Squat
  6. Speed Squats

    6. Speed Squats

    87% match
    • Quads
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
    2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
    3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
    4. Begin to lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
    5. Begin to raise the bar as fast as possible without involving momentum as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position. Note: You should perform these exercises as fast as possible but without breaking perfect form and without involving momentum.
    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 Machine Squat
    • Primary muscle: quads, the same as the Smith Machine Squat
    • Equipment: free weights, not a machine
    • Body position: standing, the same as the Smith Machine Squat
    • Balance: harder to stay steady on than the Smith Machine Squat
  7. Bodyweight Squat

    7. Bodyweight Squat

    85% match
    • Quads
    • Bodyweight
    • Beginner
    • Compound

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

    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 Machine Squat
    • Primary muscle: quads, the same as the Smith Machine Squat
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Machine Squat
  8. Squat With Bands

    8. Squat With Bands

    85% match
    • Quads
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension.
    2. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wide for more emphasis on the back, glutes, adductors, and hamstrings. Keep your head facing forward.
    3. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips as much as possible. Ideally, your shins should be perpendicular to the ground. Lower bar position necessitates a greater torso lean to keep the bar over the heels. Continue until you break parallel, which is defined as the crease of the hip being in line with the top of the knee.
    4. Keeping the weight on your heels and pushing your feet and knees out, drive upward as you lead the movement with your head. Continue upward, maintaining tightness head to toe, until you have returned to the starting position.

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

    Why this matches
    • Movement: two-legged squat, the same as the Smith Machine Squat
    • Primary muscle: quads, the same as the Smith Machine Squat
    • Equipment: free weights, not a machine
    • Body position: standing, the same as the Smith Machine Squat
    • Balance: harder to stay steady on than the Smith Machine Squat
  9. Squat With Chains

    9. Squat With Chains

    85% match
    • Quads
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. To set up the chains, begin by looping the leader chain over the sleeves of the bar. The heavy chain should be attached using a snap hook. Adjust the length of the lead chain so that a few links are still on the floor at the top of the movement.
    2. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wide for more emphasis on the back, glutes, adductors, and hamstrings. Keep your head facing forward.
    3. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips as much as possible. Ideally, your shins should be perpendicular to the ground. Lower bar position necessitates a greater torso lean to keep the bar over the heels. Continue until you break parallel, which is defined as the crease of the hip being in line with the top of the knee.
    4. Keeping the weight on your heels and pushing your feet and knees out, drive upward as you lead the movement with your head. Continue upward, maintaining tightness head to toe, until you have returned to the starting position.

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

    Why this matches
    • Movement: two-legged squat, the same as the Smith Machine Squat
    • Primary muscle: quads, the same as the Smith Machine Squat
    • Equipment: free weights, not a machine
    • Balance: harder to stay steady on than the Smith Machine Squat
  10. Squat With Plate Movers

    10. Squat With Plate Movers

    85% match
    • Quads
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. To begin, first set the bar on a rack to just below shoulder level. Position a weight plate on the ground a couple feet back from the rack. Once the bar is loaded, step under it and place the back of your shoulders across it.
    2. Hold on to the bar with both hands and lift it off the rack by first pushing with your legs and at the same time straighten your torso.
    3. Step away from the rack and adopt a wide stance with the toes slightly pointed out, with one foot on the weight plate. Keep your head up at all times. This will be your starting position.
    4. Begin to slowly lower the bar by bending the knees and hips. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees.
    5. Raise the bar as you exhale by pushing the floor with the heels of your feet as you extend the hips and knees.
    6. At the top of the movement, side step, bringing your feet together on the opposite side of the plate.
    7. Using your inside foot, push the weight plate, sliding it across the floor to where you were just standing.
    8. Place your inside foot on the weight plate, adopting a wide stance for the next repetition.

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

    Why this matches
    • Movement: two-legged squat, the same as the Smith Machine Squat
    • Primary muscle: quads, the same as the Smith Machine Squat
    • Equipment: free weights, not a machine
    • Body position: standing, the same as the Smith Machine Squat
    • Balance: harder to stay steady on than the Smith Machine Squat

Why You Might Need a Smith Machine Squat Alternative

You reach for a swap when the rack is busy, your gym has no Smith machine, or you only have a barbell. Each of these swaps bends the knees the way the Smith Machine Squat does and drives back up through the heels; most take you to parallel or below, and only the Leg Press does the job seated, pressing a platform instead of standing under a bar. The Smith Chair Squat stays on the same machine, so the setup barely changes; the Hack Squat moves you onto its own frame, back against a pad, shoulders under pads and feet on a platform. The Barbell Squat, Speed Squats and Squat With Bands trade the fixed bar for a free one, and the Bodyweight Squat needs nothing more than the floor, so it is the pick when no equipment is around.

How to Choose the Right Smith Machine Squat Substitute

Stay on a Smith machine and the Smith Chair Squat is the easier pick: the same fixed bar, but you stop once your thighs reach parallel, or wherever you can comfortably go, instead of chasing below-parallel depth. Want a different machine instead? The Hack Squat guides you too, only through a back pad and shoulder pads on its own frame rather than a bar across your shoulders. Move to free weight and the Barbell Squat asks you to balance the bar yourself while your feet stay in the same shoulder-width stance. Speed Squats use that same barbell but drive it up as fast as good form allows, rather than a slow grind. With no equipment at all, the Bodyweight Squat still bends the knees toward full depth using only your own weight.

Smith Machine Squat FAQ

Can I do the Smith Machine Squat at home?

Not on a Smith machine, but the Bodyweight Squat covers the same movement with nothing more than the floor you are on. You stand feet shoulder width apart and sit back with your hips to full depth, the same knee-bending job the Smith Machine Squat does, just without a bar. Add a barbell later once you want more weight.

Which alternative eases you back in after time off?

The Smith Chair Squat lets you stop the descent once your thighs are parallel, or as low as feels comfortable, rather than forcing that below-parallel depth. The Bodyweight Squat drops the bar altogether and needs only your own weight, so it is a fair place to restart if a machine is not available yet.

What if I don't have access to any machine?

The Barbell Squat, Speed Squats, Squat With Bands, Squat With Chains and Squat With Plate Movers all load a barbell instead of any machine. The Bodyweight Squat needs no equipment whatsoever, so start there if you own no barbell either.

Does the Squat With Plate Movers change the stance?

Yes. You start wide with one foot on a weight plate, then side step and slide that plate across the floor with your inside foot at the top of each rep before setting up again on the opposite side. It still bends the knees the way the Smith Machine Squat does, just with that extra footwork built in.

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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