Smith Machine Pistol Squat

QuadsMachineIntermediateCompound

Smith Machine Pistol Squat — finish position — Finish

Muscles worked

PrimaryQuads

SecondaryCalves, Glutes, Hamstrings

How to do it

01
To 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.
02
Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs. 3
03
Move 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.
04
Maintaining good posture, lower yourself by flexing the knee and hip, going down as far as flexibility allows.
05
Pause briefly at the bottom and then return to the starting position by driving through the heel of your foot, extending the knee and hip.

In the app

Smith Machine Pistol Squat appears when you own the machine and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

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