10 Best Smith Sumo Squat Alternatives for Glute Strength

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

Skip the wide stance squat and your glutes lose the deep hip drive it is built for, especially with a fixed bar guiding it. The Sled Hack Squat is the closest swap because it pushes through your heels the same way the Smith Sumo Squat does, off a sled and with your feet brought in to shoulder width. If the sled is busy too, the Smith Hack Squat keeps you on the same fixed bar and steps your feet out to slightly wider than shoulder width, the nearest any of these swaps gets to your sumo stance.

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

Original Exercise: Smith Sumo Squat

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

Secondary muscles: Quadriceps, Hamstrings, Calves

How to perform Smith Sumo Squat
  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.
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Ranked Smith Sumo Squat Alternatives

10 substitutes, ranked by how closely each one matches the Smith Sumo 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
    Sled Hack SquatPlay demonstration

    1. Sled Hack Squat

    99% 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 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 Sumo Squat
    • Primary muscle: glutes, the same as the Smith Sumo Squat
    • Equipment: a machine, the same as the Smith Sumo Squat
    • Body position: standing, the same as the Smith Sumo Squat
  2. Smith Hack SquatPlay demonstration

    2. Smith Hack Squat

    99% match
    • Glutes
    • Smith-machine
    • Intermediate
    • Compound

    It uses the same equipment and still works the glutes.

    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 Sumo Squat
    • Primary muscle: glutes, the same as the Smith Sumo Squat
    • Equipment: a machine, the same as the Smith Sumo Squat
    • Body position: standing, the same as the Smith Sumo Squat
  3. Smith Full SquatPlay demonstration

    3. Smith Full Squat

    96% match
    • Glutes
    • Smith-machine
    • Intermediate
    • Compound
    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 Sumo Squat
    • Primary muscle: glutes, the same as the Smith Sumo Squat
    • Equipment: a machine, the same as the Smith Sumo Squat
    • Body position: standing, the same as the Smith Sumo Squat
  4. Smith SquatPlay demonstration

    4. Smith Squat

    95% match
    • Glutes
    • Smith-machine
    • Intermediate
    • Compound
    How to perform this exercise
    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.

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

    Why this matches
    • Movement: two-legged squat, the same as the Smith Sumo Squat
    • Primary muscle: glutes, the same as the Smith Sumo Squat
    • Equipment: a machine, the same as the Smith Sumo Squat
    • Body position: standing, the same as the Smith Sumo Squat
  5. Sled Closer Hack SquatPlay demonstration

    5. Sled Closer Hack Squat

    95% match
    • Glutes
    • Sled
    • Intermediate
    • Compound
    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 Sumo Squat
    • Primary muscle: glutes, the same as the Smith Sumo Squat
    • Equipment: a machine, the same as the Smith Sumo Squat
    • Body position: standing, the same as the Smith Sumo Squat
  6. Smith Low Bar SquatPlay demonstration

    6. Smith Low Bar Squat

    94% 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 Sumo Squat
    • Primary muscle: glutes, the same as the Smith Sumo Squat
    • Equipment: a machine, the same as the Smith Sumo Squat
    • Body position: standing, the same as the Smith Sumo Squat
  7. Sled 45° Leg PressPlay demonstration

    7. Sled 45° Leg Press

    91% match
    • Glutes
    • Sled
    • Beginner
    • Compound
    How to perform this exercise
    1. Adjust the seat of the sled machine so that your knees are at a 45-degree angle.
    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. Pause for a moment at the fully extended position.
    6. Slowly bend your knees and lower the footplate back towards your body, controlling the movement.
    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 Sumo Squat
    • Equipment: a machine, the same as the Smith Sumo Squat
    • Body position: lying on your back, not standing
  8. Smith Leg PressPlay demonstration

    8. Smith Leg Press

    90% match
    • Glutes
    • Smith-machine
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the seat and footplate of the smith machine to a comfortable position.
    2. Sit on the machine with your back against the backrest and your feet shoulder-width apart on the footplate.
    3. Grasp the handles or sides of the machine for stability.
    4. Push the footplate away from you by extending your legs, keeping your back against the backrest.
    5. Pause for a moment at the fully extended position.
    6. Slowly bend your knees and lower the footplate back towards you, returning 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
    • Primary muscle: glutes, the same as the Smith Sumo Squat
    • Equipment: a machine, the same as the Smith Sumo Squat
    • Body position: seated, not standing
  9. Sled Lying SquatPlay 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 Sumo Squat
    • Primary muscle: glutes, the same as the Smith Sumo Squat
    • Equipment: a machine, the same as the Smith Sumo Squat
    • Body position: lying on your back, not standing
  10. Band SquatPlay demonstration

    10. Band Squat

    87% match
    • Glutes
    • Band
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, with the band placed just above your knees.
    2. Keeping your chest up and core engaged, push your hips back and bend your knees to lower into a squat position.
    3. Make sure your knees are tracking over your toes and your weight is in your heels.
    4. Pause for a moment at the bottom, then push through your heels to return to the starting position.
    5. 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 Sumo Squat
    • Primary muscle: glutes, the same as the Smith Sumo Squat
    • Equipment: a band, not a machine
    • Body position: standing, the same as the Smith Sumo Squat
    • Balance: harder to stay steady on than the Smith Sumo Squat

Why You Might Need a Smith Sumo Squat Alternative

The Smith Sumo Squat needs a free smith machine, and that single station disappears fast when a gym gets busy or never had one built in. It also asks for a stance wider than shoulder width, so a swap either keeps that width or trades it for something narrower. Move to the sled and the Sled Hack Squat brings your feet in to shoulder width while keeping the same push through your heels, with the resistance tracking along its own rail instead of a fixed bar. Stay on the smith machine and change the exercise instead, and you keep the same fixed bar while bringing your feet in from the sumo stance. Either way your hips and knees still bend and drive back up through your heels against the load the same way.

How to Choose the Right Smith Sumo Squat Substitute

Check what is actually free before you decide anything else. A free sled hands you the Sled Hack Squat, which keeps the same push through your heels but brings your feet in to shoulder width instead of the wide sumo stance. Stay on a smith machine and the Smith Hack Squat, the Smith Squat and the Smith Low Bar Squat all rest the bar across your back under that same fixed rail and stop around parallel, while the Smith Full Squat takes you as low as your flexibility allows. The Sled 45° Leg Press is a seated sled machine, dropping the standing balance a bar on your back demands. When your legs want a break from standing altogether, the Smith Leg Press sits you on its own backrest and pushes the load through a footplate instead.

Smith Sumo Squat FAQ

Can I do the Smith Sumo Squat with a sled instead?

Yes. The Sled Hack Squat asks for the same push through your heels, though it brings your feet in to shoulder width instead of the wide sumo stance, and the sled's own rail carries the resistance instead of a fixed bar on your back. The work on your legs stays the same, just from a narrower stance and off a rail instead of a bar.

Which swap works best when your legs are tired of standing?

The Smith Leg Press sits you on a backrest and has you push the load away through a footplate by extending your legs, so there is no bar on your back and no balance to manage at all. It still asks the same muscles to extend against resistance, just from a seat instead of standing under a bar.

How do the smith machine alternatives differ from each other?

The Smith Hack Squat, the Smith Squat and the Smith Low Bar Squat all rest the bar across your upper back, grip it slightly wider than shoulder-width and stop around parallel; the Smith Hack Squat steps its feet out to slightly wider than shoulder width once unracked. The Smith Full Squat shares that setup but goes deepest. None of the four uses your sumo stance: the Smith Hack Squat sits wider than shoulder width, the rest stay at shoulder width.

Which alternative asks the least of your balance?

The Sled 45° Leg Press is a seated sled machine, so you are not holding a bar upright on your back at all. It trains the same muscles as the Smith Sumo Squat with far less to coordinate, which makes it a sensible place to start if standing under a loaded bar feels like too much right now.

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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