Smith Machine Pistol Squat
An intermediate compound strength exercise that works the quads, using a machine.
Starting position
End position
How to Do Smith Machine Pistol Squat
- 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.
Muscles Worked
Alternatives to Smith Machine Pistol Squat
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Lying Machine Squat
An intermediate compound strength exercise that works the quads, using a machine.
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2
Smith Machine Leg Press
An intermediate compound strength exercise that works the quads, using a machine.
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3
Kettlebell Pistol Squat
An advanced compound strength exercise that works the quads, using a kettlebell.
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4
Barbell Full Squat
An intermediate compound strength exercise that works the quads, using a barbell.
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5
Dumbbell Squat To A Bench
An intermediate compound strength exercise that works the quads, using dumbbells.
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6
Freehand Jump Squat
An intermediate compound strength exercise that works the quads, needing no equipment.
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7
Smith Machine Squat
A beginner compound strength exercise that works the quads, using a machine.
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8
Smith Single-Leg Split Squat
A beginner compound strength exercise that works the quads, using a machine.
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9
Squat with Plate Movers
An intermediate compound strength exercise that works the quads, using a barbell.
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10
Suspended Split Squat
An intermediate compound strength exercise that works the quads.
Frequently Asked Questions
What muscles do smith machine pistol squat work?
Smith Machine Pistol Squat primarily works the quads. The calves, glutes and hamstrings assist as secondary muscles.
What equipment do I need for smith machine pistol squat?
Smith Machine Pistol Squat uses machines.
Smith Machine Pistol Squat: is it suitable for beginners?
Smith Machine Pistol Squat is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of smith machine pistol squat?
Lying Machine Squat, Smith Machine Leg Press, Kettlebell Pistol Squat train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my smith machine pistol squat reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; smith machine pistol squat can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Smith Machine Pistol Squat with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.