VARIATIONS
Smith Machine Pistol Squat
Bar rests across upper back on Smith machine
This compound movement isolates the quadriceps while reducing the balance demands of a free-weight pistol squat. It builds unilateral leg strength and stability using the fixed path of the Smith machine.
HOW TO DO IT
- Set the bar to shoulder height and step under it to rest across your upper back.
- Unlock the bar and stand tall with one foot planted firmly under the center of the weight.
- Extend the non-working leg straight out in front of you, hovering just above the floor.
- Lower your hips by bending the standing knee until your thigh is parallel to the floor.
- Pause briefly at the bottom, then drive through the heel to return to the start.
- Complete all repetitions on one leg before switching to the other side.
COMMON MISTAKES
- Letting the extended leg touch the floor for support.
- Allowing the standing knee to cave inward during the descent.
- Rising onto the toes instead of driving through the full foot.
- Rounding the spine while lowering into the squat.
TIPS
- Keep your core braced tightly to prevent the lower back from rounding.
- Focus your gaze on a fixed point ahead to maintain balance.
- Ensure the knee of the working leg tracks in line with your toes.
SAFETY
- Do not lock the knees abruptly at the top of the movement.
- Ensure the safety stops are set below your lowest squat depth.
DETAILS
- Muscles
- Quadriceps
- Equipment
- Smith Machine
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Pistol squat
- Load position
- On the back
- Legs
- One
- Legs straight or bent
- Straight legs
- Body position
- Standing
SIMILAR EXERCISES
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