Comparing the effects of different variants of the free weight barbell squat to machine-based squatting exercises: A systematic litterature review

Abstract

The purpose of this review is to compare the effect of different free weight and machine variants for the squat exercise.

The different variants are presented with factors that may influence the effect of each exercise.

A systematical review of relevant articles is performed, with emphasis on 3 outcomes: Muscle strength, hypertrophy and athletic performance. All studies are presented in a table. There where some difficulties in finding hypertrophy studies on single exercises, therefore only 9 studies are included, compared to 14 for strength and 21 athletic performance.

These findings suggests that squat is superiour to leg press when increasing athletic performance, but there are no significant differences between free weight and machine squats. Individuals can lift heavier loads with the use of machine and improve 1RM faster. Altough the strength gains on machines, are not as transferable to other exercises and athletic movements as free weights. There is not suffisient evidence to conclude weather free weights or machine induces more hypertrophy.