Pistol Squat (Smith Machine)

A single-leg squat performed with the Smith machine bar for support, where one leg performs the squat while the other extends in front, building unilateral leg strength and mobility.

Instructions

1. Set the Smith machine bar to approximately shoulder height and load it with an appropriate weight.
2. Step under the bar and position it across your upper back, similar to a back squat position.
3. Take the bar with your hands facing forward, unlock it, and step back slightly.
4. Move one foot forward about 12 inches in front of the bar and extend the other leg out in front of you, holding it off the ground.
5. Keep your torso relatively upright and maintain a neutral spine with your head up.
6. Lower yourself by flexing the knee and hip of your working leg, descending as far as your mobility allows.
7. Your extended leg should remain straight and slightly elevated throughout the descent.
8. Pause briefly at the bottom position.
9. Drive through the heel of your working leg to extend the knee and hip, returning to the starting position.

Tips

• This is an advanced variation requiring significant mobility and single-leg strength.
• The Smith machine provides stability and safety for pistol squats.
• Maintain upright torso position; excessive forward lean reduces quadriceps engagement.
• Go only as deep as your mobility allows; do not force excessive depth.
• The non-working leg should remain extended and slightly elevated for balance.
• Perform equal repetitions on both sides to maintain balanced development.
• Focus on keeping pressure through the heel of the working leg throughout the movement.