Smith Machine Pistol Squat
The Smith Machine Pistol Squat is a intermediate compound movement that activates 4 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The calves and glutes and hamstrings assist as stabilizers throughout the range of motion.
How to Smith Machine Pistol Squat
- 1
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.
- 2
Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs. 3
- 3
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.
- 4
Maintaining good posture, lower yourself by flexing the knee and hip, going down as far as flexibility allows.
- 5
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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Adjust the seat height and pad positions before your working sets — proper alignment prevents joint stress.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Smith Machine Pistol Squat work?
The Smith Machine Pistol Squat primarily works the Quadriceps. Secondary muscles include the Calves, Glutes, Hamstrings, which assist during the movement.
Is the Smith Machine Pistol Squat good for beginners?
The Smith Machine Pistol Squat is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Smith Machine Pistol Squat?
You need machine to perform the Smith Machine Pistol Squat. Most commercial gyms will have this available.
Track your estimated one-rep max over time. Use our 1RM calculator to see where you stand, or let RepStack compute it automatically after every set.
Track Your Progress
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