Smith Machine Pistol Squat
How to do the Smith Machine Pistol Squat with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Glutes, Hamstrings
Machine
How to do the Smith Machine Pistol Squat
- 1
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.
- 2
Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs. 3
- 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.
- 4
Maintaining good posture, lower yourself by flexing the knee and hip, going down as far as flexibility allows.
- 5
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.
Log it, see it on your body.
Every Smith Machine Pistol Squat set you log feeds Ascend's anatomy heatmap — so your quads volume is visible at a glance — and counts toward your bodyweight-strength tier.
More quads exercises
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever — the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | — | |
| PR projections and deep analytics | — | |
| Unlimited crews | — | |
| Themes, export and higher AI limits | — |