The 8 Best Smith Machines (2024): Expert-Recommended Leg Machines for Your Home Gym

Smith machines get a bad reputation. While they’re among the best leg machines, Smith machines are one of the most controversial pieces of equipment, with some loving the sliding bar, and others loathing the fitness equipment. 

If you’re here to hate on Smith machines, I’m here to change your mind. But if you’re looking for the best Smith machine for your home gym, I’ve got you covered. Regardless, Smith machines are a great tool for leg and arm isolation exercises, offering a unique way to train in a garage gym.

Our team of expert product testers and researchers have compiled our picks for the best Smith machines on the market today. With certified personal trainers, lifting coaches, competitive athletes, and runners on our roster of experts, we have decades of experience to help direct you to the right gear and equipment for your home gym. 

Looking at features and specs like cost, footprint, and materials, we’ve compiled our top picks for the best Smith machines.

The 8 Best Smith Machines

• Best Smith Machine Overall: Titan Fitness Smith Machine
• Best All-In-One Smith Machine: Force USA G3
• Best Smith Machine for Small Spaces: Bolt Fitness Supply Storm Series Stinger Smith Machine Attachment
• Best Budget Smith Machine: RitFit Smith Machine with Lat-Pulldown and Low Row
• Best Smith Machine With a Power Rack: Major Fitness All-In-One Home Gym Smith Machine
• Best Smith Machine Attachment: Bulletproof VTS Lite Rack Attachment
• Best 2:1 Pulley Ratio Smith Machine: Vesta Fitness Pro Series 3-in-1 Ultimate Rack With Smith Machine
• Best Smith Machine on Amazon: Sunny Health and Fitness Essential Smith Machine Squat Rack

Best Smith Machine Overall: Titan Fitness Smith Machine

Good for: Home gym users wanting a high-value, durable Smith machine with smooth travel

Best Overall

Titan Smith Machine

GGR Score: 3.81

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Product Highlights

• 260 pounds
• 600-pound weight capacity
• Uses a regular Olympic barbell
• Very smooth and stable
• Limited range of motion at the bottom

Pros & Cons

Pros

• Durable design
• Only weighs 260 lbs
• Very smooth movement

Cons

• The bar doesn't go as low as many would want
• It's expensive
• The knurling isn't good

Bottom Line

The Titan Smith Machine is a high-quality, durable option for those looking to put a Smith Machine in their home gym. It uses an angled design and feels very smooth when in use, but the knurling is very passive.

With smooth travel along the guide rails and a stable feel throughout its use, the Titan Smith Machine is our pick for the overall best Smith machine. Although there are less expensive options out there, GGR Everything lead reviewer Lindsay Scheele, CPT, says its high-quality build makes it worth the price, rating the value a 4 out of 5.

She adds, “I’ve used Smith machines before, and they often aren’t very smooth or balanced. That’s not the case with the Titan Fitness Smith Machine.” With a frame weight of 260 pounds and rubber padding on the bottom, the Smith machine felt very stable while in use. There was no wobbling of the machine, leading Lindsay to rate the stability a solid 5 out of 5.

While the build of the frame was solid, the Titan Smith machine didn’t quite earn top marks for durability and construction because of its Smith bar, as Lindsay rates it a 4 out of 5. The 45-pound barbell (counterbalanced to 15 pounds) is pretty standard, but the knurling is very passive—an issue we see with a lot of Smith barbells. “I think for a Smith machine, it’s fine, but overall it’s not a very grippy bar,” Lindsay adds.

The Titan Smith Machine has a pretty large footprint, earning a 3-out-of-5 rating in this category. However, the amount of versatility it can add to your home gym can outweigh the large footprint. The safety catches stop short of the bottom of the Smith machine rack, making standing exercises like Smith machine deadlifts difficult to perform with a full range of motion.

Still, this is a pretty solid piece of home gym equipment. For more information, you can check out our in-depth Titan Smith Machine review.

Best All-In-One Smith Machine: Force USA G3

Good for: People looking for a Smith machine with tons of versatility

Best All-In-One

Force USA G3

GGR Score: 4.2

Check Price Use code GGR5 to save 5% on orders over $250

Product Highlights

• All-in-one home gym machine 
• Functional trainer and squat rack
• Smith machine
• 2:1 pulley ratio
• 14 attachments included 
• Even more add-ons available for purchase

Pros & Cons

Pros

• Barbell or smith machine training
• Cable machine with two pulleys
• Plate-loaded
• Multi-grip pull up bar
• Countless exercise selection
• Includes variety of attachments

Cons

• Steel gauge not disclosed
• Entire unit weight limit under 1,000 lbs
• 772-lb smith machine and chin up weight limit

Bottom Line

The Force USA G3 is an all-in-one home gym machine. It functions as a functional trainer with two pulleys, a smith machine, and a squat rack. It’s worth noting that the design of the G3 will have you barbell training on the outside of the rack, not within the rack. However, it comes with J-cups and spotter arms so you can squat and bench safely at home.

Smith machines prove to be quite a multi-faceted piece of equipment, but even then people may want the versatility an all-in-one home gym machine can bring. The Force USA G3 provides that with a full-body workout and more. 

Along with a Smith machine, the G3 also functions as a power rack, functional trainer, chin-up station, suspension trainer, and landmine station. Plus, it has the optionality for other rack attachments, increasing the variety of exercises you can do with this all-in-one trainer. It earns a well-deserved 4.5 out of 5 for its versatility.

The inclusion of a Smith machine in the Force USA G3 is pretty unique when it comes to multi-purpose trainers like this, and it’s the main reason GGR founder Coop Mitchell thinks it’s worth taking a look at. The Smith machine has vertical guides, which differs from many other machines with a slight angle to mimic more natural movement. Some may prefer a more vertical movement for movements like a leg press, so this is something to note.

The barbell is 35 pounds and not counterbalanced. This won’t be a bad starting weight for most, but Coop does wish a bit more time was put into the Smith barbell. “You have a center knurl and an edge knurl. If you’re used to nice power bars, this is nothing to write home about,” he says. “I wish they had spent more time on this.” It gets a 4 out of 5 for its construction.

Coop does give the all-in-one trainer a rating of 5 out of 5 for its value, as it uses similar materials as Force USA’s more expensive G15 and G20 trainers. This one is plate-loaded, though, which saves consumers money on this piece of equipment.

Read our Force USA G3 review for more information on this home gym machine.

Best Smith Machine for Small Spaces: Bolt Fitness Supply Storm Series Stinger Smith Machine Attachment

Good for: Home gym owners looking to consolidate their space with a Smith machine attachment

Best for Small Spaces

Bolt Fitness Storm Series Stinger Smith Machine Attachment

GGR Score: 4

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Product Highlights

• Universal Smith machine rack attachment
• Compatible with 3” x 3” power racks with 1” holes
• 85” W x 31” D x 94” H
• 55-lb Smith machine bar

Pros & Cons

Pros

• Compact Smith machine attachment
• Can attach to rack or extends with included uprights
• Smith machine bar included

Cons

• Bar has passive knurling
• Only compatible with 3” x 3” racks with 1” holes
• 55-lb bar might be too heavy of a starting weight for some

Bottom Line

The Stinger Smith machine attachment from Bolt Fitness can add tons of versatility to your power rack while keeping a minimal footprint. This machine attachment can attach to any power rack that is 3 inches by 3 inches with 1-inch holes, or you can extend a power rack with the Stinger’s included uprights. In our testing, the build and quality is pretty average, but the functionality it adds is still fantastic.

Not every home gym has the space for a standalone Smith machine. For people needing a space-saver, we recommend the Stinger Smith Machine Attachment from Bolt Fitness Supply. You can add this rack attachment onto your power rack, or extend your power rack out with provided uprights. Either way, it keeps the floor space used to a minimum, earning it a 5 out of 5 for its footprint.

The Smith machine attachment is compatible with any 3-inch-by-3-inch power rack with 1-inch holes—like the REP PR-5000 Power Rack, or Bolt Fitness’ very own Warlord half rack and functional trainer combo. Coop Mitchell, founder of Garage Gym Reviews, says the assembly is fairly easy and hardware is provided, rating the assembly a 4.5 out of 5.

Coop does say the quality of the construction could be better, however. “The barbell has really passive knurling that is standard for cheaper barbells, and all the welds are just OK,” he says, rating the construction a 3.5 out of 5.

In use, however, Coop loves the Stinger. The 55-pound barbell weight may be a bit heavy for some users to start with, but the bar moves smoothly due to the use of roller bearings. “It’s been a centerpiece in my strength training lately,” Coop says. “There’s fit and finish upgrades that could help the quality of this machine, but overall, I’m a big fan.”

Editor’s Note: Bolt Fitness is currently running a special for showroom pickup, where you can get a discount of equipment if you’re able to pick it up at their headquarters in Houston, Texas. No worries if you aren’t local, though; Bolt Fitness ships to the contiguous United States.

Best Budget Smith Machine: RitFit Smith Machine With Lat-Pulldown and Low Row

Good for: An inexpensive Smith machine with cable machine capabilities

Best Budget

RitFit Multifunctional Smith Machine with Lat Pulldown and Low Row

GGR Score: 3.57

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Product Highlights

• Multifunctional Smith machine with lat pulldown and low row
• Includes: pull-up bar, lat pull-down bar, smith attachment, quick release plate storage rack, quick loading pedals, low row bar, landmine bar connector

Pros & Cons

Pros

• Free shipping
• Military, medial, student, and first responder discount available
• Available to purchase with and without added weight sets
• Designed specifically for home gyms
• Includes plate storage tubes

Cons

• Limited customer reviews
• Assembly required

Bottom Line

RitFit’s Multifunctional Smith Machine was designed specifically for home gyms. It is available for purchase with or without weights. The Smith Machine comes with multiple accessories to facilitate a variety of exercises. There are limited but positive customer reviews for this machine.

Smith machines are expensive, which is probably one reason you see them in commercial gyms more often than you do in home gyms. If you’re on a budget but need the guided feel of a Smith machine barbell, the RitFit Smith Machine comes in under $600, and is often marked down lower. Plus, it has a lat pulldown and low row attachment, adding to its versatility, which we rate a 4 out of 5.

GGR founder Coop Mitchell calls the RitFit Smith Machine a sleeper pick for Smith machine enthusiasts. “I can say a lot of bad things about this machine, but a low price covers so many sins,” he says in his video review. Although the construction is lacking a bit, the price is one of the lowest you’ll find, earning a rating of 4.5 out of 5 for its value.

The construction gets a 3.5 out of 5. While the knurling is virtually nonexistent and the uprights are a thinner gauge of steel, it still will hold up in most home gym settings. Make sure to install the rubber feet though, as without them the machine was pretty wobbly.

Along with a multi-grip pull-up bar, the machine comes with a lat pulldown and low row. The cable machines are plate-loaded, but the number of weight plates you can load are pretty limited—up to 165 pounds. The Smith bar has a modest weight capacity as well, as the website lists it as 440 pounds. Any bodybuilders that regularly hit heavier numbers in their squat may need a more heavy-duty machine.

Go ahead and read this RitFit Smith Machine review to get an in-depth look at this budget-friendly Smith machine. 

Best Smith Machine With a Power Rack: Major Fitness All-In-One Home Gym Smith Machine

Good for: Weightlifters wanting access to both a Smith machine and free weights

Best with a Power Rack

Major Fitness All-In-One Home Gym Smith Machine SML07

GGR Score: 4.18

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Product Highlights

• All-in-one power rack
• Includes cable crossover, Smith machine, multi-grip pull-up bar, and 360-degree landmine
• 2” x 2” 14-gauge steel with 1” upright holes
• 324-lb rack weight

Pros & Cons

Pros

• Lots of versatility
• Smith machine includes safety catch and stops
• Uses linear bearings
• 1000-lb weight capacity on J-hooks
• Good value

Cons

• Smith barbell has weight limit of only 265 lbs
• Although versatile, still a large footprint
• Only 8 adjustable Smith machine levels

Bottom Line

The Major Fitness SML07 is an all-in-one home gym machine, featuring a power rack, Smith machine, cable crossover system, multi-grip pull-up bar, and 360-degree landmine. With tons of versatility, this machine has great value, costing under $1,400. While the 14-gauge steel gives the J-hooks a weight capacity of 1,000 pounds, the Smith bar is limited to a maz weight of 265 pounds.

Smith machines are great for isolation exercises, but lifters may want the option to use an Olympic barbell and a power rack. The Major Fitness All-In-One Home Gym Smith Machine SML07 has you covered, merging a power rack with a Smith machine, as well as providing access to a cable pulley system, a multi-grip pull-up bar, and a 360-degree landmine.

The price is competitive as well, as the all-in-one trainer comes in under $1,400. Beginners starting a home gym can also add a weight bench and bumper plate set for a few hundred dollars more.

While we haven’t had a chance to test this rack and Smith machine out, we have tried out Major Fitness power racks before, and like them for their budget prices and decent construction. The SML07 is built similarly with 2-inch-by-2-inch, 14-gauge steel construction. The power rack boasts decent weight capacities, with the J-hooks supporting 1,000 pounds and the spotter arms holding up to 500 pounds.

Where the home gym may falter is with the Smith machine bar. The bar has a weight capacity of only 265 pounds, which may be fine for bench presses or other upper-body weight training, but many users might squat or deadlift a bit more than that. If you are regularly squatting more than 265 pounds, this may limit your range of exercises and may not be the ideal leg developer for you.

RELATED: Squatting With Proper Form

Best Smith Machine Attachment: Bulletproof VTS Lite Rack Attachment

Good for: Fitness enthusiasts wanting a compact Smith machine rack attachment

Best Attachment

Bulletproof VTS Lite Rack Attachment

GGR Score: 3.97

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Product Highlights

• Rack attachments that convert Olympic barbells to a Smith machine
• Can be purchased to support 3” x 3”, 2” x 3”, or 2” x 2” uprights
• Choice of straight or curved latch pins
• Can be bought for 28-30 mm or 50 mm barbells

Pros & Cons

Pros

• Affordable option for Smith machine
• Can be adjusted to high/low pulley system
• Choice of straight or curved latch pins

Cons

• Have to use your own barbell
• Pulley system requires optional equipment
• Straight latch pins only suitable for 1”, 3/4", or 5/8" holes

Bottom Line

The VTS Lite Rack Attachment uses your power rack with 3-inch-by-3-inch, 2-inch-by-3-inch, or 2-inch-by-2-inch uprights to transform the rack into a Smith machine—or a high/low pulley system, although that requires additional attachments. It doesn’t come with a Smith barbell, though; instead, you can attach your own Olympic barbell to the pair of attachments.

Already have a rack and barbell? The Bulletproof VTS Lite Rack Attachment uses a pair of trolleys that convert your barbell and uprights into a Smith machine. The VTS (Versa Trolley System) can also be converted to a low and high pulley system—with the purchase of additional attachments.

We haven’t tested out this attachment ourselves, but the Bulletproof VTS attachment is highly customizable upon purchase. The attachment is available for racks that are 3 inches by 3 inches, 2 inches by 3 inches, or 2 inches by 2 inches, making it compatible with many racks. The straight hitch pins can work for 1-inch, 3/4-inch, or 5/8-inch holes as well, and the curved hitch pin works for all hole sizes.

Once you have the trolley attached, you can latch your Olympic barbell onto the attachment and use it for a variety of Smith machine workouts: squats, bench, rows, and deadlifts. Since each VTS Lite Trolley weighs 15 pounds, and typical barbells weigh 35 or 45 pounds, this may be a fairly heavy starting weight. You’ll be starting around 65 or 75 pounds with a typical barbell weight.

The Bulletproof VTS Lite Rack Attachment won’t have safety features like standard Smith machines, either. Still, with smart training, this can be a great addition to your home gym, and more importantly, it won’t take up much room.

Best 2:1 Pulley Ratio Smith Machine: Vesta Fitness Pro Series 3-in-1 Ultimate Rack With Smith Machine

Good for: People wanting a versatile Smith machine that doubles as a functional trainer

Best 2:1 Pulley Ratio

Vesta Fitness Pro Series 3-in-1 Ultimate Rack With Smith Machine

GGR Score: 4.36

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Product Highlights

• 3-in-1 machine features half rack, Smith machine, and functional trainer
• Includes 45-lb Olympic Smith barbell that can counterbalanced to 0 lbs
• Dual 200-lb weight stacks and a 2:1 pulley ratio
• 3” x 3” steel frame with 1” holes
• Available in Black, Clear Coat, Red, or White

Pros & Cons

Pros

• Multiple colors available
• 3” x 3” 11-gauge steel
• Aluminum pulleys
• Smith barbell has 700-lb weight capacity

Cons

• Large footprint
• Expensive

Bottom Line

The Vesta Fitness Pro Series 3-in-1 Ultimate Rack combines three machines for your home gym: a half rack, a functional trainer, and a Smith machine. It has 3-inch-by-3-inch-uprights with 1-inch holes, and is made with durable gauge steel. Although it’s a pricier rack, this is a quality rack, with the Smith barbell able to hold a weight capacity of 700 pounds.

For a Smith machine with a strong pulley system, the Vesta Fitness Pro Series 3-in-1 Ultimate Rack provides. With quality construction and a durable build, this rack is built to fulfill your strength and fitness goals.

The vertical Smith machine barbell is capable of holding up to 700 pounds, which is one of the heavier weight capacities we’ve seen on a Smith machine. More impressive, however, is the bar’s starting weight. The 45-pound bar can be counterbalanced to 0 pounds, making for the lightest starting weight for a home gym Smith machine.

Along with the Smith machine, the Pro Series Ultimate Rack also has pulleys on either side of the rack uprights, linked to two 200-pound weight stacks. The pulleys have a 2-to-1 ratio, meaning 100 pounds will feel like 50 pounds of resistance. Doubling as a functional trainer, this machine also allows you to do pec flyes like you were on a cable crossover.

With a price tag of over $4,000, this is one of the pricier Smith machine racks on this list. Still, it’s built with solid materials. And while we haven’t tried out the Vesta Ultimate Rack ourselves, we’ve had a lot of experience with the high-quality materials it uses. The gauge steel used on the uprights makes for a durable rack, and the aluminum pulleys ensure smooth travel from this cable machine.

Best Smith Machine on Amazon: Sunny Health and Fitness Premium Smith Machine Squat Rack

Good for: Anyone needing a compact, affordable Smith machine

Best on Amazon

Sunny Health and Fitness Premium Smith Machine Power Rack

GGR Score: 3.7

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Product Highlights

• Power rack with Smith machine
• Alloy steel material
• 39.37” D x 87.1” W x 91.93” H
• 40-lb barbell with 800-lb capacity

Pros & Cons

Pros

• Compact Smith machine
• Accepts 2” weight plates
• Includes weight plate storage
• Less expensive than competitors
• High Smith bar weight capacity

Cons

• Rack should be bolted down
• Not as versatile as other Smith machine racks

Bottom Line

The Sunny Health and Fitness Premium Smith Machine Power Rack is a fairly inexpensive Smith machine with a compact footprint. Although there’s not much versatility in this Smith machine compared to others, this rack allows you to perform pull-ups from an adjustable pull-up bar. At 143 pounds, it’s lightweight, but should be bolted down to prevent rocking; you can also load up the weight horns to secure the machine.

If you want a Smith machine but would rather take advantage of your Prime membership, take a look at the Premium Smith Machine Squat Rack by Sunny Health and Fitness. This rack comes in two versions: the Essential and Premium (or Essential Series I or II).

I recommend the Premium version for most; not only is the Smith machine a bit more durable, but the Smith barbell fits 2-inch Olympic weight plates, unlike the Essential variation, which only accepts 1-inch standard plates. Unfortunately, the price also rises to about $1,300—although it’s often marked down to under $1,000.

We haven’t tested out this Smith machine, but one thing that impressed us about the Sunny Health and Fitness rack is its compact footprint. With a depth of under 40 inches, it won’t take much room in your home gym—especially for a standalone Smith machine.

The Smith bar starts at 40 pounds, and while the weight capacity isn’t disclosed, we’re not expecting it to be super high, particularly because of the Smith machine’s low rack weight of 143 pounds. I’d expect this to be a little unstable at this weight, so make sure to use the weight horns in the back of the rack to weigh down the machine. It also has the option to be bolted down.

Other Smith Machines We Researched

Here are a couple other Smith machines we’ve tested and liked, but they still didn’t quite make the list for one reason or another.

• Inspire Fitness FT2: The Inspire Fitness FT2 is a very durable functional trainer with Smith machine capabilities and a limited lifetime warranty on all parts for residential use. However, we aren’t huge fans of the $5,000 price tag.
• Force USA G20: This is a beefed up version of the Force USA G3, but it still uses similar materials to the G3. For that reason, we prefer the G3 over the Force USA G20 for its higher value.

How We Picked and Tested Smith Machines

It’s rare when there is strength equipment that Garage Gym Reviews hasn’t done a deep dive into, but that’s the case with Smith machines. Although we’ve reviewed some functional trainers and power racks with Smith machine capabilities over the years, it hasn’t been a huge focus, because there hasn’t been a huge demand in the home gym community.

That’s changing, however, which is leading us to make that dive into Smith machines—much like we did with saunas and cold plunge tubs. We’ve taken them through upper-body and leg workouts, determining how effective these machines are in use.

Here are some of the aspects we look at when we test Smith machines, attachments, and all-in-one trainers, rating them with scores between 1 and 5:

• Construction and materials: Because Smith machines for home use is still a fairly new market (with many brands working on releasing their version), the quality of construction can vary pretty wildly, especially with the Smith machine bar. Budget materials are fine as long as the price reflects the quality.
• Footprint: How much space does your Smith machine take up? While a large footprint wasn’t a dealbreaker, we wanted to make sure that there were options for those needing compact exercise equipment.
• Versatility: Smith machines have good versatility, allowing you to train different muscle groups in your workouts. Still, does the machine have added versatility through other functionality? Functional trainer or power rack combo units scored high here.
• Value: Like any home gym essential, the cost of the Smith machine needs to be worth the construction, functionality, and versatility of the machine. 

Benefits of Smith Machines

Although there’s been a lot of hate on Smith machines from functional fitness loyalists, there are a lot of great reasons to train with one. For anyone who loves resistance training and machines, here are a few reasons to consider a Smith machine for your home gym.

Isolation Exercises

Isolation exercises focus on one specific muscle during their execution, like how a hammer curl isolates the biceps muscle. While they shouldn’t be your only mode of training, isolation exercises complement compound exercises by intentionally training specific muscle groups.

And although each type of training—compound and isolation—has its role, studies show that isolation exercises can be just as effective as functional compound movements. Specifically, a 2015 study¹ compared single-joint (isolation) exercises with multi-joint (compound) exercises in untrained young men. After 10 weeks, both groups saw significant increases in the torque output of the elbow flexors (the biceps brachii, brachialis, and brachioradialis), as well as overall muscle thickness in the upper body.

Because a Smith machine has its bar guided on rails, it travels on only one plane of movement. This helps isolate muscles by avoiding having to use smaller muscles to stabilize the weight. When you do a shoulder press on the Smith machine, it’s almost entirely training only your shoulders and delts.

Versatility

Although Smith machines are usually thought of as leg machines, you can do a variety of upper- and lower-body exercises with them. Along with squats, deadlifts, and leg presses, you can perform bench presses, shoulder presses, and upright or bent-over rows. Smith machines can add a lot of versatility to your home gym space.

Safety

Beginners might lean toward a Smith machine instead of free weights because a Smith machine has safety features incorporated into it. Keeping the barbell on guide rails allows newer lifters to focus on the leg drive, instead of having to balance and coordinate the movement at the same time. Along with that, Smith machines usually have safety stops if a lifter has to bail out from a lift.

What to Look For in Smith Machines

Looking for just the right Smith machine for your home gym? Here’s some things to consider.

Materials

Depending on your strength levels, you may need a Smith machine with a higher weight capacity. Smith bars can range from a capacity of 200 pounds to up to 700 pounds or more. Make sure that the quality of materials and construction suits your needs.

Also, Smith barbells are often underwhelming, with passive knurling and lackluster steel. If you’re needing a heavy-duty barbell, make sure to do some research before making your purchase for a quality bar with a high weight limit.

Guiding Rod Angles

The rails that guide a Smith machine are typically either vertical or at a slight angle. The slight angle is usually a slightly more natural position for Smith machine squats, as it lets you move in a more natural squatting position. However, with that angle comes more of a footprint. A vertical Smith machine can still be used for squatting, and it can save you some space.

Footprint

Smith machines are versatile pieces of equipment, but they also have a large footprint. To combat this, you can look for a Smith machine attachment for a power rack, or you can buy an all-in-one trainer that has a built-in Smith machine—all to maximize the versatility in your machine’s footprint.

Budget

Smith machines and home gyms that include Smith machines can vary in price, from as little as $600 to as much as $6,000. Either way, it’s a chunk of change, so make sure that the machine fits your budget. You can also research financing options to see if that’s a viable option for you.

Best Smith Machines: FAQs

A 2023 systematic review² compared the results of free weights and machine training from several studies and concluded that there’s no significant difference between the two modes of resistance training. Which one you should use in your training should pretty much be left to preference.

References

1. Gentil, P., Soares, S., & Bottaro, M. (2015). Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy. Asian journal of sports medicine, 6(2), e24057. https://doi.org/10.5812/asjsm.24057
2. Haugen, M. E., Vårvik, F. T., Larsen, S., Haugen, A. S., van den Tillaar, R., & Bjørnsen, T. (2023). Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance – a systematic review and meta-analysis. BMC sports science, medicine & rehabilitation, 15(1), 103. https://doi.org/10.1186/s13102-023-00713-4

Caine Wilkes, OLY, CNC, USAW-L1

Caine Wilkes is an Olympian, placing 9th in weightlifting at the 2020 Tokyo Olympics. A former gym owner, he also has more than 15 years of experience coaching other athletes in weightlifting, CrossFit, and functional fitness.

Further reading

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