Smith Machine Pistol Squat
10 reps
One foot lifted, squat down on the standing leg using the bar for support.
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QUADS
Smith Machine Pistol Squat
A single-leg pistol squat performed on the Smith machine. The fixed bar path adds stability and controls your range, making this demanding movement far more approachable for people still building the balance and strength for a free pistol.
How to do it
- 1
Stand tall with feet hip-width apart and the unhooked Smith bar resting on the back of your neck.
- 2
Load your weight into one leg and lift the other foot off the floor, keeping that knee straight.
- 3
Hinge at your hips and bend the standing knee to lower into the squat.
- 4
Descend until you can no longer hold a neutral spine with the lifted leg out.
- 5
Extend your knee and hip to drive back up to standing.
- 6
Complete your reps, then switch legs.