Smith Machine Pistol Squat
A single-leg squat under a Smith machine bar, with the working foot planted forward and the free leg held out in front. The guided bar steadies your balance so you can load one leg through a deep range.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Gluteus Medius
- Hip Flexors
- Adductors
- Sets
- 3
- Reps
- 6–10 per leg
- Rest
- 90s
How to perform
Main muscles working (thicker lines)
Starting position
Set the Smith bar at shoulder height, step under it and unrack it onto your upper back. Place your working foot about a foot in front of the bar and lift the other leg straight out in front of you.
Brace and bend the standing knee, sitting your hips down and back under the bar.
Keep the free leg off the floor and your back neutral.
Lower as far as your mobility allows, standing heel flat.
Pause briefly, then drive through the heel to stand back up.
Complete all reps, then switch legs.
Breathing: Inhale as you lower, exhale as you stand.
Coaching tips
Lean back into the bar
Heel stays down
Free leg long
Common mistakes
Free foot touching down for help
Standing knee caving inward
Losing a neutral spine at depth
Loading more than you can control to full depth
Safety notes
Set the Smith stops just below your bottom position.
Start with the empty bar to find your foot position.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.