Smith Machine Pistol Squat

An advanced exercise targeting the quadriceps, using a Smith machine for balance assistance.

Instructions

• Set the bar on the Smith machine to a comfortable height.
• Stand under the bar, positioning it across your upper back.
• Extend one leg out in front of you while balancing on the other leg.
• Lower your hips down into a squat, keeping the extended leg off the ground.
• Push through your heel to return to the starting position.
• Repeat the movement for the desired number of reps, then switch legs.

Common Mistakes to Avoid

• Allowing the knee to cave inward during the squat.
• Losing balance and not keeping the non-working leg extended.
• Rounding the back during the descent.

Additional Information