Squats are widely considered the best quad-building exercise. Are barbell squats the best variation for quad gains, or are Smith machine squats a better alternative? Dr. Mike Israetel recently discussed their strengths, drawbacks, and his final verdict.
Free-weight squats build the quads, glutes, and adductors (inner thighs) well. Stabilizing the movement benefits spinal erectors and lower back muscles.
Free-weight squats involve a natural movement path that matches the body’s biomechanics, which could help reduce joint stress. This freedom provides equal resistance, whereas friction alters force demands during Smith squats, making concentrics more challenging and eccentrics easier.
Some research suggests eccentrics may be slightly better for muscle growth, depending on the exercise. Free-weight squats require balance and stability, which transfers better to sports. “You can get strong and big with machines and be a great athlete,” Dr. Israetel assured, but don’t rely on them.
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Potential Costs of Barbell Squats
Free bar squats require balance and coordination. Focusing too much on the functional demands could adversely affect one’s mind-muscle connection. Furthermore, traditional squats are less adaptable to certain joint limitations. (1)
Benefits of Smith Machine Squats
Why consider Smith machine squats? The fixed bar path may allow for greater quad isolation since it balances the bar. Smith squats offer more stance variety than free squats (e.g., placing your feet forward, back, or close together).
“To go full quad mode, manipulate foot position more easily on a Smith machine,” Dr. Israetel points out. Studies show comparable muscle growth from free-weight and machines. (2)(3)
Potential Drawbacks
“The machine does what it does, and if you don’t like it, you’re going to keep getting your joints hurt,” Israetel cautioned. Unlike free-moving barbell squats, the Smith machine bar moves in a straight line. As a result, gravity and friction cause a less-than-optimal resistance profile, as mentioned.
Smith machine squats can invite poor form and minimal quad use for some since balance isn’t as much of a requirement of the lift as it is for its barbell counterpart. The ability to set your feet in any position can be beneficial or harmful. You’ll need to place your feet in the same spot for every set, which is difficult without marking the floor.
Which One is Better?
According to Dr. Israetel, free-weight squats are ideal for most people, novices, and athletes. “Beginners stick to free squats, and don’t do Smith squats,” he advised, prioritizing balance and stability. He recommends only intermediate and advanced lifters use machines. Adopt a narrow stance on the Smith machine for added benefit.
Dr. Israetel’s top cue for quad gains is “From the bottom of the lift, the first thing that comes up is your chest,” to force a more upright posture.
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References
- Biscarini, A., Benvenuti, P., Botti, F., Mastrandrea, F., & Zanuso, S. (2011). Modelling the joint torques and loadings during squatting at the Smith machine. Journal of sports sciences, 29(5), 457–469. https://doi.org/10.1080/02640414.2010.534859
- Schwanbeck, S. R., Cornish, S. M., Barss, T., & Chilibeck, P. D. (2020). Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone, and Free Cortisol Levels. Journal of strength and conditioning research, 34(7), 1851–1859. https://doi.org/10.1519/JSC.0000000000003349
- Haugen ME, Vårvik FT, Larsen S, Haugen AS, van den Tillaar R, Bjørnsen T. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance – a systematic review and meta-analysis. BMC Sports Sci Med Rehabil. 2023 Aug 15;15(1):103. doi: 10.1186/s13102-023-00713-4. PMID: 37582807; PMCID: PMC10426227.
Featured image via Shutterstock/Studio Peace
