Smith Machine Pistol Squat

What it is

This single-leg squat variation develops lower body strength and balance. It primarily targets your quadriceps, engaging your glutes, hamstrings, and calves as secondary muscles. The Smith machine provides stability, allowing you to focus on the isolated leg work. You'll build impressive leg power and challenge your stability with this movement.

Technique tips

• Position the bar across your upper back, not directly on your neck.
• Keep your non-working leg extended forward, lifted from the floor.
• Maintain a neutral spine and gaze forward during the entire movement.
• Control your descent, going as deep as your flexibility allows.
• Drive powerfully through your planted heel to stand back up.
• Inhale as you lower, then exhale forcefully as you press up.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.