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Smith Machine Pistol Squats

Learn how to properly perform the Smith Machine Pistol Squats with this complete demonstration video.

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What is the Smith Machine Pistol Squats?

The Smith Machine Pistol Squat is an intense strength exercise that deeply engages the quadriceps and stabilizer muscles of the working leg. This exercise is excellent for improving balance and unilateral strength.

How to properly perform the Smith Machine Pistol Squats

  1. Set up a Smith machine with the barbell at an appropriate height.
  2. Stand facing away from the barbell and place one foot slightly in front of you.
  3. Extend your other leg forward, keeping it off the ground.
  4. Hold onto the barbell for support, keeping your back straight and core engaged.
  5. Lower your body by bending your supporting leg, keeping your chest up and your knee aligned with your toes.
  6. Go as low as you can while maintaining control and balance.
  7. Push through your supporting heel to return to the starting position.
  8. Repeat for the recommended number of repetitions, then switch legs.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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Other exercises for Quadriceps:

Kettlebell Front SquatsBulgarian Split Squat on BoxZercher Squat

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