Smith Machine Pistol Squat

Smith Machine Pistol Squat is a resistance exercise - strength exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps, Gluteus maximus
Secondary muscles: Gluteus medius, Abdominals, Tibialis anterior
Exercise type: Resistance exercise - strength

Exercise technique

Safety
Set the lower Smith machine stops to your single-leg squat depth.
Bar
Position your upper back beneath the bar.
Working foot
Place your supporting foot slightly forward to suit the rail path.
Free leg
Extend the other leg forward and lift its foot off the floor.
Lower
Bend your supporting knee and hip to descend along the rails.
Bottom pause
Pause briefly while keeping your heel on the floor.
Rise
Push through your supporting leg to raise the bar again.

Key technique points

Do not assist by placing your free foot on the floor.
Do not rotate your pelvis beneath the rails.
Do not place the supporting foot farther forward than necessary.
Avoid rotating the hooks during repetitions.
Choose a light load for single-leg work.
Do not change feet before racking the bar.

Common mistakes

Using both feet for support

The pistol variation becomes a regular squat.

Incorrect forward distance

The rail path and leg movement no longer match.

Knee collapsing inward

The alignment of the single-foot push is disrupted.

Losing heel contact

The base for balance and force production becomes smaller.

Pelvic rotation

The load becomes asymmetrical on one side.

Switching with the bar unracked

The load remains unsecured while the supporting foot changes.

Frequently asked questions