Smith Machine Pistol Squat

Smith Machine Pistol Squat demonstration

How to Perform

1. 1To 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. 2Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs. 3
3. 3Move 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. 4Maintaining good posture, lower yourself by flexing the knee and hip, going down as far as flexibility allows.
5. 5Pause briefly at the bottom and then return to the starting position by driving through the heel of your foot, extending the knee and hip.

Tips & Common Mistakes

• •Focus on controlled movements rather than speed or momentum
• •Maintain proper breathing - exhale during the exertion phase
• •Start with lighter weight to master the form before progressing
• •As a compound movement, this exercise works multiple muscle groups efficiently