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.
How to program the Smith Machine Pistol Squat
Sets and reps
As a compound movement, the Smith Machine Pistol Squat responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Smith Machine Pistol Squat is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Smith Machine Pistol Squat work?
The Smith Machine Pistol Squat primarily targets the Quadriceps. It also recruits the Calves, Glutes, Hamstrings as supporting muscles.
What equipment do I need for the Smith Machine Pistol Squat?
You need Machine. Difficulty level: Intermediate.
How many sets and reps of the Smith Machine Pistol Squat should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
