Smith Machine Pistol Squat

Legs · Machine

How to do it

Guided bar at shoulder height, resting on your upper back. Step one foot slightly forward and lift the other off the floor, extending it in front. Lower by bending the standing knee as far as you can keeping your torso tall, and drive up through the heel. The guided bar gives you the balance a free pistol squat demands, so you can focus on strength. The classic mistake is letting the knee cave in on the way up: it tracks in line with the foot throughout.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Calves, Glutes

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