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Smith Machine Pistol Squat

A intermediate strength exercise for the quads, done with a machine.

Smith Machine Pistol Squat: starting positionSmith Machine Pistol Squat: finishing position
Main muscles
Quads
Also works
Calves, Glutes and Hamstrings
Equipment
Machine
Level
Intermediate
Type
Compound
Movement
Push

How to do the 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.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Smith Machine Pistol Squat

Questions

What muscles does the Smith Machine Pistol Squat work?

Mainly the quads, with the calves, glutes and hamstrings helping.

Is the Smith Machine Pistol Squat good for beginners?

It's rated intermediate. Beginners can build up to it with Chair Squat first.

What can I do instead of the Smith Machine Pistol Squat?

Good alternatives that train the quads: Lunge Sprint, Lying Machine Squat, Narrow Stance Hack Squats or Narrow Stance Leg Press.

How many sets and reps of the Smith Machine Pistol Squat should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).