How to do a Smith Machine Pistol Squat
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Smith Machine
Workouts with Smith Machine Pistol Squat
Target muscles worked
Instructions for Proper Form
Smith Machine Pistol Squat is a variation of the more standard Pistol Squat. Like other Pistol Squats, this compound movement primarily targets the quadriceps. The use of a Smith Machine adds stability and restricts the range of motion. This makes it easier to perform the exercise correctly, especially for those new to Pistol Squats or struggling with balance.
- Stand in an upright position with your feet hip-width apart and the unhooked smith machine bar resting on the base of the back of your neck.
- Put your weight into your right leg as you elevate your left foot while keeping your knee extended.
- Hinge at your hips and flex your right knee to descend into a squat.
- Flex the right knee until you are no longer able to keep a neutral spine while maintaining an elevated left foot.
- Extend your right knee and hip to return back to the starting position.
- Repeat with opposite side.
Weight & 1 Rep Max Calculator
Average Smith Machine Pistol Squat standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps25lbs1 Rep Max30lbs
- intermediate8reps35lbs45lbs
- advanced8reps45lbs55lbs
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Alternatives & Variations to Smith Machine Pistol Squat
1. Smith Machine Squat
94.3 mSCORESWAPPED 169 TIMESSmith Machine Squat is a variation on the more standard Squat. Like other variations, this is a compound exercise that primarily targets your quads. The use of a Smith Machine restricts your range of motion, and adds significantly more stability to the movement. This makes this exercise a great choice for learning proper squat mechanics, and developing strength in your lower body.
2. Smith Machine Single-Leg Split Squat
66.3 mSCORESWAPPED 80 TIMESThis exercise is a variation on the more standard Split Squat. Similar to other variations, this compound movement primarily targets your quadriceps. The use of a Smith Machine helps to restrict your range of motion, as well as add stability to the movement. This is a great way to practice the movement, and is a great stepping stone for anyone wanting to work towards Split Squats.
- Intermediate
- Quads
- Smith Machine
3. Leg Extension
99.4 mSCORESWAPPED 41 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
4. Leg Press
99.7 mSCORESWAPPED 25 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
5. Single Leg Leg Extension
60.6 mSCORESWAPPED 24 TIMESSingle Leg Leg Extensions is a variation of Leg Extensions that uses one leg at a time. Like other leg extensions, this isolation exercise targets your quadriceps. By targeting one leg at a time, you can focus your attention on getting good muscle activation in each leg. In addition, this can help you identify and address strength imbalances between legs. While leg extensions can be a great way to build strength and muscle mass in your quadriceps, they can also place a lot of tension on your knees.
6. Pistol Squat
53.9 mSCORESWAPPED 23 TIMESPistol Squat is a challenging bodyweight exercise that targets the quadriceps, glutes, and hamstrings. Performing this exercise on one leg requires significant balance, mobility, and strength. It’s a great compound movement for developing lower body strength and control, making it an excellent addition for advanced lifters looking to improve stabilization and unilateral strength.
7. Machine Leg Press
95.1 mSCORESWAPPED 23 TIMESMachine Leg Press is a variation on the more standard Leg Press. Like the Leg Press, this is a compound exercise that primarily recruits the quadriceps. This is a great exercise for building strength and muscle mass in your quads. The use of a machine doesn’t change anything significant about this exercise, although your positioning may change depending on the machine you’re using.
8. Air Squats
92.1 mSCORESWAPPED 21 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
9. Dumbbell Bulgarian Split Squat
91.4 mSCORESWAPPED 20 TIMESDumbbell Bulgarian Split Squat is a weighted variation of a Bulgarian Split Squat. Like other Bulgarian Split Squats, this exercise is a compound movement that primarily targets your quads. The use of dumbbells allows you to add more resistance to this exercise, without restricting your range of motion and posture as much as using a barbell.
10. Back Squat
99.3 mSCORESWAPPED 19 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.