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Smith Machine Pistol Squat

Smith Machine Pistol Squat is an intermediate compound machine exercise that mainly works your quads, with help from your calves, glutes and hamstrings.

💪 Quads🏋️ Machine📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Smith Machine Pistol Squat: starting position
Starting position
Smith Machine Pistol Squat: end position
End position

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.

Muscles worked

Primary: QuadsSecondary: CalvesSecondary: GlutesSecondary: Hamstrings

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Smith Machine Pistol Squat alternatives

Exercises that train the same main muscle, including options with other equipment.

SquatBarbell · BeginnerGoblet SquatDumbbell · BeginnerLeg PressMachine · BeginnerBodyweight SquatBodyweight · BeginnerCable DeadliftsCable · BeginnerWeighted SquatOther · Intermediate

FAQ

What muscles does the smith machine pistol squat work?

It mainly works your quads; your calves, glutes and hamstrings assist.

How many sets and reps of smith machine pistol squat should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the smith machine pistol squat good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

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