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 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 Squat

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

Secondary muscles: Quadriceps, Hamstrings, Calves

How to perform Smith Squat
  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.
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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
    Potty Squat With SupportPlay demonstration

    1. Potty Squat With Support

    81% 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 Squat
    • Primary muscle: glutes, the same as the Smith Squat
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith 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 Squat
    • Primary muscle: glutes, the same as the Smith Squat
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Squat
    • Balance: harder to stay steady on than the Smith Squat
  3. Bodyweight Drop Jump SquatPlay demonstration

    3. Bodyweight Drop Jump Squat

    76% 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 Squat
    • Primary muscle: glutes, the same as the Smith Squat
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Squat
    • Balance: harder to stay steady on than the Smith Squat
  4. Bodyweight Squat

    4. Bodyweight Squat

    71% 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 Squat
    • Primary muscle: quads, not glutes
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Squat
  5. March Sit (Wall)Play demonstration

    5. March Sit (Wall)

    69% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound

    Pick this when you want an easier version that works the glutes one side at a time.

    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 Squat
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith 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 Squat
    • Balance: harder to stay steady on than the Smith Squat
  7. Bodyweight Squatting RowPlay demonstration

    7. Bodyweight Squatting Row

    67% 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 Squat
    • Balance: harder to stay steady on than the Smith Squat
  8. Freehand Jump Squat

    8. 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 Squat
    • Primary muscle: quads, not glutes
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Squat
  9. Potty SquatPlay demonstration

    9. Potty Squat

    66% match
    • Abs
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
    2. Lower your body down by bending your knees and pushing your hips back as if you were sitting on a chair.
    3. Keep your chest up and your back straight throughout the movement.
    4. Lower yourself until your thighs are parallel to the ground or as low as you can comfortably go.
    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 Squat
    • Primary muscle: abs, not glutes
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Squat
  10. Sit Squats

    10. Sit Squats

    66% match
    • Quadriceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder width apart. This will be your starting position.
    2. Begin the movement by flexing your knees and hips, sitting back with your hips.
    3. Continue until you have squatted a portion of the way down, but are above parallel, and quickly reverse the motion until you return to the starting position. Repeat for 5-10 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 Squat
    • Primary muscle: quadriceps, not glutes
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as 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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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