Barbell Squats vs.

Smith Machine Squats

What’s the difference between doing squats with a barbell and squats in a Smith machine?

FACTS OF THE CASE

Barbell squat: Stand with a barbell resting on your shoulders and traps with your feet about
shoulder-width apart. Maintain the natural arch in your lower back and keep your head
directed forward. Bend at the knees and hips, letting your glutes track backward to lower
yourself. When your thighs are parallel to the floor, reverse direction, driving up forcefully
through your heels to a standing position. Repeat for reps.

Smith machine squat: Stand in a Smith machine with a shoulder-width stance and the bar
across your shoulders and traps. With your chest high, keep your head forward and maintain
the arch in your back. Bend at the knees and hips as if you’re sitting back in a chair until your
thighs are parallel to the floor. Reverse the motion by driving through your heels and pressing
your hips forward to return to the starting position. Repeat for reps.

THE EVIDENCE
One major difference between the barbell squat and the Smith machine squat is how far you
can bring your feet in front. With the barbell, there is only one position — feet directly under
the bar. In contrast, the Smith machine follows a fixed path, thereby removing the need to
balance it, so you can bring your feet out to various distances.

In 2002, the Journal of Strength and Conditioning Research reported that the farther the feet
are positioned in front of the Smith machine bar, the less quad involvement and the greater
hamstring/glute involvement. When the feet were directly under the bar, the hamstrings and
glutes received little emphasis, while the quads got almost all the focus. When the feet were
about 12 inches in front, the quads and hams/glutes were fairly evenly emphasized. When
the feet were placed about 18 inches in front, the hams and glutes received the greatest
emphasis, with the quads getting only a little.

Another difference between the barbell squat and the Smith machine squat is strength.
Researchers from Drake University (Des Moines, Iowa) reported that when 32 trained lifters
tested their one-rep max for the Smith machine squat, they were about 5% stronger than on
the free-weight squat. The researchers suggested that the strength increase for the Smith
machine squat may be due to the reduced need for balance, thus allowing a focused effort
on driving the bar straight up.

THE VERDICT: BOTH

Both exercises should be incorporated in leg training. Although the Smith machine squat has
been shown to allow heavier training and the forward adjustment of foot positioning, the fixed
nature of the Smith machine doesn’t call numerous stabilizer muscles into play. Over time,
this can decrease strength and even increase the risk of injury. Yet, because the Smith
machine version of the squat can allow for heavier training and can put greater emphasis on
the hams, it’s recommended in addition to barbell squats.

Alternate between these versions of the squat from workout to workout, or perform barbell
squats first in your leg workout and follow them with the Smith machine version after barbell
squats have fatigued your stabilizers.

FLEX

References: K.G. Abelbeck, “Biomechanical model and evaluation of a linear motion squat type exercise,” Journal of Strength and
Conditioning Research, 16(4):516-24, 2002; M.L. Cotterman et al., “Comparison of muscle force production using the Smith
machine and free weights for bench press and squat exercises,” Journal of Strength and Conditioning Research, 19(1):169-76,
2005