Exercise

Smith Machine Pistol Squat

Also known as: smith pistol squat, smith machine single leg squat, smith one leg squat, assisted pistol smith

Smith Machine Pistol Squat is a compound exercise for the quadriceps and glutes. Main target: vastus medialis, vastus lateralis and gluteus maximus. Also works: biceps femoris and medial gastrocnemius. Equipment: smith machine.

EquipmentSmith machine

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Vastus medialis Vastus lateralis Gluteus maximus

Secondary

Biceps femoris Medial gastrocnemius

How to do it

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.
Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs.
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.
Maintaining good posture, lower yourself by flexing the knee and hip, going down as far as flexibility allows.
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.