Smith Machine Pistol Squat

Technique

How to perform Smith Machine Pistol Squat

1. Set the Smith bar around shoulder height and place it across the upper back.
2. Grip the bar, extend the legs and disengage the hooks.
3. Place the working foot slightly forward of the bar and lift the other leg in front of you.
4. Keep the free foot off the floor as you bend the working knee and hip, lowering through the range you can control.
5. Keep the working foot planted and the pelvis controlled rather than dropping onto the bottom position.
6. Extend the working knee and hip to stand without pushing off the free leg.
7. Re-establish two-foot support and re-engage the hooks before changing sides.

Programming relevance

Muscles involved

Primary targets: Vastus Lateralis, Vastus Medialis, Gluteus Maximus.