Smith Machine Pistol Squat

Also called smith pistol squat and smith single-leg squat.

Works

Quads, plus calves, glutes and hamstrings

Equipment

Machine

Level

Intermediate

Type

Compound

How to do it

Setup. 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.

1. Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs. 3.
2. 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.
3. Maintaining good posture, lower yourself by flexing the knee and hip, going down as far as flexibility allows.
4. 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.

Cues

• Working foot 12 inches forward.
• Other leg straight out in front.
• Sit down under control.
• Drive through the whole foot.

Common mistakes

• Knee caving in.
• Heel lifting.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Easier

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