Pistol Squat (Smith Machine)
The Smith Machine Pistol Squat is a unilateral lower-body exercise that targets the quadriceps and glutes while using a fixed bar path for added stability. This variation allows lifters to perform the advanced pistol squat movement pattern with greater safety and control compared to the free-weight version.
Because this is a unilateral movement, the AI analyzes performance data for your left and right legs independently, detecting strength imbalances and adjusting volume to correct them. By tracking your daily HRV and muscle recovery status, the app can also determine if your hip and ankle mobility is ready for this advanced range of motion or if a regression is safer for today's session.
Form Cues
- Position the bar across your upper back and traps
- Extend your non-working leg straight out in front of you
- Lower your hips until your working thigh is at least parallel to the floor
- Drive firmly through the heel of your working foot to stand up
- Keep your chest lifted and core braced throughout the rep
- Don't let your working knee collapse inward
- Don't allow your working heel to lift off the floor
- Don't round your lower back at the bottom of the movement
- Don't drop into the bottom position without control
- Don't rely on the non-working leg for assistance unless necessary
Common Mistakes
- Knee valgus (caving inward)
- Lifting the heel off the ground
- Rounding the lumbar spine (butt wink)
- Insufficient squat depth
- Rushing the eccentric (lowering) phase
Muscles Worked
This exercise primarily isolates the quadriceps and gluteus maximus, placing a heavy load on one leg at a time to build unilateral strength and muscle mass. It also engages the hamstrings and core stabilizers to maintain an upright torso against the resistance of the fixed bar path.
Primary
Secondary
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