Smith Machine vs Free Squat For Muscle Building

14 Jul 2025 · 1 min

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In this concise instructional segment, Eric Roberts argues that squatting on a Smith machine can accelerate leg development compared to traditional barbell squats. He explains that the machine eliminates balance and stability demands, allowing lifters to focus more on quad and glute activation and to train closer to muscular failure thanks to adjustable safety stops. Roberts emphasizes proper foot positioning to target either the quadriceps (feet closer to the machine) or the glutes (feet farther away) and warns that incorrect stance can lead to knee or back injuries. The overall message is that, when used correctly, the Smith machine offers a safer, more focused pathway to leg hypertrophy.

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Doing squats on the Smith machine can actually build your legs faster than doing regular squats with the barbell. And here's why. With the Smith machine, you don't have to worry about balance or stability, and this allows you to push through your quads and your glutes a lot more. It also allows you to push yourself more and go closer to failure because you can set up these safety stops. That make it so even if you fail, you just drop it on them and you can stay a lot safer. But when you do them, just make sure your feet are positioned properly. Otherwise, you could end up hurting your knees or your back. So if you want to work more of your quads, your feet are going to be closer to the Smith machine. And if you want to work more of your glutes, you're going to put your feet farther away from the Smith machine.