Smith Machine Pistol Squat
How to do the Smith Machine Pistol Squat with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Glutes, Hamstrings
Machine
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.
Log it, see it on your body.
Every Smith Machine Pistol Squat set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
More quads exercises
Smith Machine Pistol Squat: common questions
What muscles does the Smith Machine Pistol Squat work?
The Smith Machine Pistol Squat primarily works the Quads. It also recruits the Calves, Glutes and Hamstrings as supporting muscles.
Is the Smith Machine Pistol Squat suitable for beginners?
The Smith Machine Pistol Squat is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Smith Machine Pistol Squat?
To do the Smith Machine Pistol Squat you'll need a weight machine.
Is the Smith Machine Pistol Squat a compound or isolation exercise?
The Smith Machine Pistol Squat is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Smith Machine Pistol Squat with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Smith Machine Pistol Squat sets, free.
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