TETSUBarbell Lunge vs Smith Hack Squat
The Barbell Lunge and the Smith Hack Squat both train the glutes as their primary muscle. The Barbell Lunge uses a barbell while the Smith Hack Squat uses a smith machine. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Lunge | Smith Hack Squat | |
|---|---|---|
| Primary muscle | glutes | glutes |
| Body part | upper legs | upper legs |
| Supporting muscles | quadriceps, hamstrings and calves | quadriceps, hamstrings and calves |
| Equipment | barbell | smith machine |
| Steps in our guide | 5 | 10 |
How each one starts
Barbell Lunge — first steps
- Start by standing with your feet shoulder-width apart and a barbell resting on your upper back.
- Take a step forward with your right foot, keeping your torso upright.
Smith Hack Squat — first steps
- Adjust the barbell on the smith machine to an appropriate height for your body.
- Stand with your feet shoulder-width apart, toes slightly pointed outwards.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell Lunge lets you load the heaviest weights and progress in small, steady jumps. The Smith Hack Squat fixes the bar path so you can push close to failure with less balance demand. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the glutes adapting.
Full form guides
Common questions
Is the Barbell Lunge better than the Smith Hack Squat?
Neither is universally better — both train the glutes as the primary mover. The Barbell Lunge lets you load the heaviest weights and progress in small, steady jumps, while the Smith Hack Squat fixes the bar path so you can push close to failure with less balance demand. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Barbell Lunge and the Smith Hack Squat in the same program?
Yes, but usually not in the same session — they overlap heavily on the glutes. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Barbell Lunge and the Smith Hack Squat work the same muscles?
Yes — the primary muscle is the same (glutes) and both rely on the same supporting muscles: quadriceps, hamstrings and calves.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.