Legs / Intermediate / Compound (multi-joint)

Smith Machine Pistol Squat

A Smith machine exercise for the quads, with the calves, glutes and hamstrings assisting.

At a glance

Primary

Quads

Secondary

Calves, Glutes, Hamstrings, Forearms & grip

Equipment

Smith machine

Movement pattern

Single-leg / lunge, Squat

Level

Intermediate

Type

Legs, Compound (multi-joint), One side at a time, Balance / unstable

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

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.

Common mistakes

• ✗ Collapsing into the bottom with the knee caving in.

  Why it hurts: All body weight rests on one knee at end range, twisting it and loading the ligaments.

  ✓ Instead: Build up with box pistols to a height you control, keeping the knee over the middle toes.

• ✗ Heel lifting off the floor.

  Why it hurts: Weight shifts onto the forefoot and the knee takes the load.

  ✓ Instead: Hold a light counterweight in front of you, or put a small plate under the heel while ankle mobility improves.

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