TETSUBarbell Lying Hip Lift vs Smith Squat
The Barbell Lying Hip Lift and the Smith Squat both train the glutes as their primary muscle. The Barbell Lying Hip Lift uses a barbell while the Smith Squat uses a smith machine. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Lying Hip Lift | Smith Squat | |
|---|---|---|
| Primary muscle | glutes | glutes |
| Body part | upper legs | upper legs |
| Supporting muscles | hamstrings and quadriceps | quadriceps, hamstrings and calves |
| Equipment | barbell | smith machine |
| Steps in our guide | 5 | 9 |
How each one starts
Barbell Lying Hip Lift — first steps
- Lie flat on your back on a bench with your feet flat on the ground and your knees bent.
- Hold the barbell with an overhand grip and position it on your hips.
Smith Squat — first steps
- Set up the smith machine with the barbell at an appropriate height for your squat.
- Stand with your feet shoulder-width apart, toes slightly turned out.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell Lying Hip Lift lets you load the heaviest weights and progress in small, steady jumps. The Smith 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 Lying Hip Lift better than the Smith Squat?
Neither is universally better — both train the glutes as the primary mover. The Barbell Lying Hip Lift lets you load the heaviest weights and progress in small, steady jumps, while the Smith 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 Lying Hip Lift and the Smith 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 Lying Hip Lift and the Smith Squat work the same muscles?
The primary muscle is the same: the glutes. Supporting muscles differ slightly — hamstrings and quadriceps for the Barbell Lying Hip Lift versus quadriceps, hamstrings and calves for the Smith Squat.
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.