Smith Machine Pistol Squat

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.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, glutes, hamstrings
Equipment	machine
Difficulty	intermediate
Type	compound

No machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bodyweight Walking Lunge Bodyweight Freehand Jump Squat Bodyweight Squats - With Bands Resistance Bands Bodyweight Squat Bodyweight Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell

Easier than the Smith Machine Pistol Squat

Same movement pattern, lower entry difficulty — work up from here.

Barbell Squat beginner · Barbell Barbell Walking Lunge beginner · Barbell Bodyweight Walking Lunge beginner · Bodyweight

Harder than the Smith Machine Pistol Squat

Reverse Band Power Squat expert · Barbell Power Jerk expert · Barbell Overhead Squat expert · Barbell

Superset the Smith Machine Pistol Squat with

Opposing hamstrings work — alternate sets without extra rest.

Smith Machine Hang Power Clean hamstrings Reverse Hyperextension hamstrings Smith Machine Stiff-Legged Deadlift hamstrings Lying Leg Curls hamstrings

Common questions

What muscles does the Smith Machine Pistol Squat work?

The Smith Machine Pistol Squat primarily works the quads, with the calves, glutes, and hamstrings as secondary movers. Barbell Full Squat, Barbell Lunge, and Barbell Squat train the same muscle, across 9 equipment types.

What equipment do you need for the Smith Machine Pistol Squat?

A Machine. Without a machine, Bodyweight Walking Lunge, Freehand Jump Squat, and Squats - With Bands train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Smith Machine Pistol Squat suitable for beginners?

It is rated intermediate. Start with Barbell Squat, Barbell Walking Lunge, and Bodyweight Walking Lunge and work up.

Where should the Smith Machine Pistol Squat go in a workout?

Early — the Smith Machine Pistol Squat is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Smith Machine Hang Power Clean and Reverse Hyperextension later.

Similar exercises

Barbell Full Squat Barbell Barbell Lunge Barbell Barbell Squat Barbell Barbell Squat To A Bench Barbell Barbell Step Ups Barbell Barbell Walking Lunge Barbell