Smith Machine Pistol Squat

in Quadriceps Exercise

Main Muscle Worked: Quadriceps

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Smith Machine Pistol Squat - Exercise Guide

Step 1

Set a barbell on a rack at a height that’s above your shoulders. Load it with weights according to your preference.

Step 2

Step under the barbell and place the handle across the back of your shoulders.

Step 3

Hold the barbell with both hands on your sides.

Step 4

Lift the barbell off the rack by pushing it up with your legs as you straighten your torso.

Step 5

Step away from the rack and stand up straight with your feet shoulder-width away from each other. Your toes must be pointing out. Keep your head up and back straight.

Step 6

Lift one foot off the floor and keep it this way all throughout this exercise. This is your starting position.

Step 7

While keeping your raised leg straight, squat down by bending the hip and knee of your squatting leg. Continue until your thigh is almost parallel to the floor.

Step 8

Once you’re at the bottom of your movement, hold your position for a moment then get back to your starting position by reversing your movements. Keep your head and chest up and back straight as you do this.

Step 9

Complete your repetitions in one leg then switch legs and repeat.

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