10 Best Weighted Squat Alternatives for Glute Strength

The Weighted Squat is done standing. Ranked closest by our scoring: the Barbell Full Squat, the Barbell Speed Squat and the Barbell Low Bar Squat.

Weighted SquatWatch the Weighted Squat

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

How to Do the Weighted Squat

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

Glutes, with quadriceps, hamstrings, calves · Weighted · Intermediate · Compound

  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.

The 10 Best Weighted Squat Alternatives

10 substitutes, ranked by how closely each one matches the Weighted 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. Barbell Full SquatPlay demonstration

    1. Barbell Full Squat

    99% match

    Glutes · Intermediate · Compound

    A straight swap when you want to keep working 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 begin to lower your body down.
    4. Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
    5. Lower your body until your thighs are parallel to the ground or slightly below.
    6. Keep your knees in line with your toes and your weight in your heels.
    7. Drive through your heels to stand back up, extending your hips and knees.
    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 Weighted Squat
    • Primary muscle: glutes, the same as the Weighted Squat
    • Equipment: free weights, the same as the Weighted Squat
    • Body position: standing, the same as the Weighted Squat
  3. Barbell Low Bar SquatPlay demonstration

    3. Barbell Low Bar Squat

    97% match

    Glutes · Advanced · Compound

    Pick this when you want a harder version that still works the glutes.

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and the barbell resting on your upper back.
    2. Keeping your chest up and core engaged, slowly lower your body by bending your knees and pushing your hips back.
    3. Continue lowering until your thighs are parallel to the ground or slightly below.
    4. Pause for a moment, then push through your heels to return to the starting position.
    5. 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 Weighted Squat
    • Primary muscle: glutes, the same as the Weighted Squat
    • Equipment: free weights, the same as the Weighted Squat
    • Body position: standing, the same as the Weighted Squat
  7. Dumbbell Bench SquatPlay demonstration

    7. Dumbbell Bench Squat

    90% match

    Glutes · Beginner · Compound

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

    • Dumbbell
    How to perform it
    1. Place a dumbbell on the ground in front of a bench.
    2. Stand facing away from the bench with your feet shoulder-width apart.
    3. Bend at the knees and hips to lower yourself down towards the bench, keeping your chest up and back straight.
    4. Once your glutes touch the bench, push through your heels to stand back up 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 Weighted Squat
    • Primary muscle: glutes, the same as the Weighted Squat
    • Equipment: free weights, the same as the Weighted Squat
    • Body position: standing, the same as the Weighted Squat

Weighted Squat FAQ

What muscles does Weighted Squat work?

The weighted squat primarily targets the gluteus maximus and the quadriceps while recruiting the hamstrings, adductors, erector spinae, and core for stability. When you drive through the heels and extend hips and knees, the glutes produce hip-extension torque and the quads produce knee-extension torque to lift the load.

What is the best bodyweight alternative to Weighted Squat?

The Bulgarian split squat is the best bodyweight alternative for glute-focused strength: set your rear foot on a bench, keep torso upright, and lower until the front thigh is parallel while driving through the heel. This unilateral position increases glute activation and trains frontal-plane stability without heavy axial loading.

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