For quad growth
For quad growth, Smith machine squat rates higher on our research criteria: easier to progress, easier on the joints.
Reverse Nordic keeps more of the work on the quads.
Both are good choices, and they train the quads differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed. (Fonseca et al., 2014; Costa et al., 2021)
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Reverse Nordic. Leaning back from the knees loads the quads, rectus femoris included, in a long stretch. Hard to add weight.
Smith Machine Squat. A squat on rails, so you can place your feet forward and push the quads hard without balancing a bar.
For quad growth, Smith machine squat rates higher on our research criteria: easier to progress, easier on the joints. Reverse Nordic keeps more of the work on the quads. Both are good choices, and they train the quads differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed.
Smith machine squat is easier: it’s easy to learn, while reverse Nordic takes some practice.
Reverse Nordic needs no equipment, so you can do it anywhere. Smith machine squat needs a Smith machine, so for most people it’s a gym exercise.
Smith machine squat: it rates Strong for joint and recovery cost in our research rubric, against Good for reverse Nordic.