Smith Machine Pistol Squat
Strength · Gym machines · Intermediate
How to do it
- 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.
Works
Quadriceps
Also: Calves, Glutes, Hamstrings
When to stop
Stop and rest if you feel chest pain or pressure, are more short of breath than you'd expect, feel dizzy or faint, or have sudden pain. If chest pain or faintness doesn't pass when you rest, call 911.
Photos and steps from free-exercise-db (public domain). Back to your plan