Smith Machine Pistol Squat
Smith Machine Pistol Squat is a intermediate-level compound in the strength category that primarily works the quads. It also recruits the calves, glutes and hamstrings. It is performed with machine.
How to do it
- 1To begin, first set the bar to a position that best matches your height. Step under it and position the bar across the back of your shoulders.
- 2Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs. 3
- 3Move one foot forward about 12 inches in front of the bar. Extend the other leg out in front of you, holding it off the ground. Look forward at all times and maintain a neutral or slightly arched spine. This will be your starting position.
- 4Maintaining good posture, lower yourself by flexing the knee and hip, going down as far as flexibility allows.
- 5Pause briefly at the bottom and then return to the starting position by driving through the heel of your foot, extending the knee and hip.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.