Exercise guide
Smith Machine Pistol Squat
The Smith Machine Pistol Squat is an advanced single-leg squat performed with the bar across the shoulders. The quadriceps provide the main effort while the glutes, hamstrings, and calves assist balance and extension.
Training context
Before Adding Smith Pistol Squats
The lifter should first control assisted bodyweight pistol squats and unilateral squats through a suitable range. The fixed bar can support balance, but it also adds load and restricts natural body movement.
Set the safeties just below the intended bottom position. Use a range that allows the working foot to remain fully planted and the pelvis to stay controlled.
Technique overview
Lower on one leg without twisting beneath the bar
Unrack the bar with both feet, establish the working foot, and extend the other leg forward. Bend the working hip and knee to descend while keeping the bar centered over the foot. Drive through the planted foot to stand and rerack before balance deteriorates.
Treat this as an overview and use a range, pace, and setup you can control.