The Age-Old Debate Settled: Free Weight Squats vs. Machines for Hypertrophy and Performance

For decades, lifters and coaches have debated whether free weight squats or machine-based squats and leg presses are superior for muscle growth and athletic performance. Now, thanks to a comprehensive meta-analysis examining data from hundreds of studies, we finally have an answer: both are equally effective for hypertrophy and performance—provided you train through a full range of motion.

Full Range of Motion is Key

The research indicates that achieving at least 135 degrees of knee flexion is the critical factor for maximizing muscle growth and performance improvements. Whether you're squatting with a barbell, using a Smith machine, or pressing weight on a leg press, deep range of motion is what truly drives results.

Muscle Growth: Squats and Leg Presses Are Equal

If your primary goal is to build bigger legs, you can accomplish this with either free weight squats or machine-based movements. The data shows that both exercises lead to similar levels of muscle hypertrophy, as long as they are performed with proper depth and intensity.

Performance Gains: Machines Hold Their Own

For those looking to improve athletic performance metrics like vertical jump, free weight squats and Smith machine squats deliver equivalent results—as long as the movement is taken through a full range of motion. This challenges the long-standing belief that machine-based exercises are inherently inferior for functional strength and sports performance.

The Only Difference: One-Rep Max Strength

The one area where differences emerged was in 1-rep-max strength gains. Training with a Smith machine did not significantly improve a lifter’s free weight squat PR, and vice versa. This suggests that specificity still matters when it comes to maximal strength expression. If you want to improve your free weight squat max, you need to train with free weights; the same goes for Smith machine training.

Final Thoughts

The takeaway is simple: you don’t have to choose between free weights and machines—both can be powerful tools for building muscle and improving performance. The key is to prioritize full range of motion and progressive overload. Whether you’re in a hardcore powerlifting gym or a commercial fitness center packed with machines, you have everything you need to grow stronger, bigger, and more explosive.