Hominin · exercise
Smith Machine Pistol Squat
Smith Machine Pistol Squat is a intermediate strength exercise using machine. It works the quadriceps, with help from the calves, glutes and hamstrings.
intermediatemachinepush movementcompoundstrength
- Main muscles
- quadriceps
- Also works
- calves, glutes, hamstrings
How to do it
- 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.
- Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs. 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.
- Maintaining good posture, lower yourself by flexing the knee and hip, going down as far as flexibility allows.
- 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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Chair Squat · machine, beginner
- Hack Squat · machine, beginner
- Leg Extensions · machine, beginner
- Leg Press · machine, beginner
- Leverage Deadlift · machine, beginner
- Single-Leg Leg Extension · machine, beginner
- Smith Machine Squat · machine, beginner
- Smith Single-Leg Split Squat · machine, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).