10 Best Smith Squat Alternatives for Home or Gym

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

Smith SquatWatch the Smith Squat

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Smith Squat

The steps for the Smith Squat itself, so you can judge how close each substitute below really is.

Glutes, with quadriceps, hamstrings, calves · Smith-machine · Intermediate · Compound

  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.

The 10 Best Smith Squat Alternatives

10 substitutes, ranked by how closely each one matches the Smith Squat on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Smith Full SquatPlay demonstration

    1. Smith Full Squat

    99% match

    Glutes · Intermediate · Compound

    It uses the same equipment and still works the glutes.

    • Smith-machine
    How to perform it
    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 Squat
    • Primary muscle: glutes, the same as the Smith Squat
    • Equipment: a machine, the same as the Smith Squat
    • Body position: standing, the same as the Smith Squat
  3. Sled Closer Hack SquatPlay demonstration

    3. Sled Closer Hack Squat

    96% match

    Glutes · Intermediate · Compound

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

    • Sled
    How to perform it
    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 Squat
    • Primary muscle: glutes, the same as the Smith Squat
    • Equipment: a machine, the same as the Smith Squat
    • Body position: standing, the same as the Smith Squat
  7. Barbell Speed SquatPlay demonstration

    7. Barbell Speed Squat

    87% match

    Glutes · Intermediate · Compound

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

    • Barbell
    How to perform it
    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 Squat
    • Primary muscle: glutes, the same as the Smith Squat
    • Equipment: free weights, not a machine
    • Body position: standing, the same as the Smith Squat
    • Balance: harder to stay steady on than the Smith Squat

Why You Might Need a Smith Squat Alternative

You might substitute the Smith squat because you lack a machine, have shoulder or knee pain, want better balance training, or seek more natural bar path and hip recruitment. Free-weight options restore stabilizer activation and allow the pelvis to tilt for fuller glute engagement. If joint pain limits knee travel, choose a hip-dominant pattern and hinge more at the hips to reduce anterior shear. For programming, unilateral moves correct imbalances by forcing single-leg glute and core activation while preserving load progression.

Smith Squat FAQ

What muscles does Smith Squat work?

The Smith squat primarily loads the gluteus maximus and quadriceps, with secondary work from hamstrings, adductors, and core stabilizers. The fixed bar path reduces demand on frontal-plane stabilizers, so you get more vertical loading but less posterior chain eccentric control.

What is the best bodyweight alternative to Smith Squat?

A Bulgarian split squat is the top bodyweight substitute because it forces single-leg glute recruitment and balance. Cue an upright torso and drive through the front heel on ascent to maximize glute activation and limit knee shear.

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