Breathing
Inhale before or during the controlled descent, then exhale as you stand. Maintain trunk support without holding your breath for the whole repetition.
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The Smith Machine Pistol Squat primarily works the quadriceps, with the calves, glutes and hamstrings supporting the movement. It is a strength movement performed with machine.
1 / 2How to
Movement instructions
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.
Technique guidance
Inhale before or during the controlled descent, then exhale as you stand. Maintain trunk support without holding your breath for the whole repetition.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same machine setup, range of motion and recording method when comparing Smith Machine Pistol Squat sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Quadriceps is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the quadriceps using something else.
Related
Related movements
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Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
