Smith Machine Pistol Squat

How to perform

1. 01To 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.
2. 02Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs. 3
3. 03Move 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.
4. 04Maintaining good posture, lower yourself by flexing the knee and hip, going down as far as flexibility allows.
5. 05Pause briefly at the bottom and then return to the starting position by driving through the heel of your foot, extending the knee and hip.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.