10 Best Smith Squat Alternatives for Home or Gym

Ranked 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. 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 Full Squat

   99% 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 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
2. Play demonstration

   2. Smith Low Bar Squat

   96% match

   • Glutes
   • Smith-machine
   • Intermediate
   • Compound

   How to perform this exercise

   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.

   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. Play demonstration

   3. Sled Closer Hack Squat

   96% 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 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
4. Play demonstration

   4. Sled Hack Squat

   96% 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 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
5. Play demonstration

   5. Smith Sumo Squat

   95% 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 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
6. Play demonstration

   6. Smith Hack Squat

   94% 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 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. Play demonstration

   7. Barbell Speed Squat

   87% match

   • Glutes
   • Barbell
   • Intermediate
   • 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, 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
8. Play demonstration

   8. Sled 45° Leg Press

   87% match

   • Glutes
   • Sled
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the seat and footplate of the sled machine to a comfortable position.
   2. Sit on the sled machine with your back against the backrest and your feet shoulder-width apart on the footplate.
   3. Grip the handles on the sides of the seat for stability.
   4. Push the footplate away from your body by extending your legs, keeping your heels on the footplate.
   5. Continue pushing until your legs are almost fully extended, but without locking your knees.
   6. Pause for a moment at the top of the movement, then slowly lower the footplate back towards your body by bending your knees.
   7. 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 Squat
   • Equipment: a machine, the same as the Smith Squat
   • Body position: lying on your back, not standing
9. Play demonstration

   9. Sled Lying Squat

   87% match

   • Glutes
   • Sled
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the sled machine to a comfortable weight.
   2. Lie on your back on the sled machine with your feet on the footplate.
   3. Position your feet shoulder-width apart and slightly angled outwards.
   4. Grip the handles of the sled machine for stability.
   5. Engage your glutes and core muscles.
   6. Push through your heels and extend your legs to lift the sled.
   7. Lower the sled back down by bending your knees and hips.
   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 Squat
   • Primary muscle: glutes, the same as the Smith Squat
   • Equipment: a machine, the same as the Smith Squat
   • Body position: lying on your back, not standing
10. Play demonstration

    10. Weighted Squat

    87% match

    • Glutes
    • Weighted
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
    2. Hold a weight in front of your chest or on your shoulders.
    3. Engage your core and keep your chest up as you lower your hips down and back, 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. Push 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 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: free weights, not a machine
    • Body position: standing, the same as the Smith Squat
    • Balance: harder to stay steady on than the Smith Squat