Pistol Squat (Machine)

Use a machine designed for single-leg pressing. Push with one leg while keeping the other out of the way. Focus on driving through the heel.

Quick facts

Primary and secondary muscle groups targeted by this movement.

quads

glutes (max)

What you need and how to position yourself before starting.

leverage machine

Unilateral

Seated

reps

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Adjust the machine to fit your height, ensuring the seat is at a comfortable level for your legs.
- Position your feet shoulder-width apart on the platform, with your toes slightly pointed out.
Step 2Select Weight
- Choose an appropriate weight on the machine that allows you to perform the exercise with good form.
- Start with a lighter weight to master the movement before increasing the load.
Step 3Position Your Body
- Sit down on the machine with your back against the pad and your feet firmly on the platform.
- Engage your core and maintain a straight back throughout the movement.
Step 4Initiate the Squat
- Begin the movement by bending your knee and lowering your body down, keeping your weight on your heels.
- Ensure that your knee does not extend past your toes as you lower yourself.
Step 5Lower Your Body
- Continue lowering until your thigh is parallel to the ground or as low as your flexibility allows.
- Keep your chest up and your back straight during the descent.
Step 6Return to Starting Position
- Push through your heels to return to the starting position, straightening your legs.
- Maintain control and avoid locking your knees at the top of the movement.
Step 7Repeat
- Perform the desired number of repetitions, focusing on maintaining good form throughout each rep.
Step 8Finish the Exercise
- After completing your reps, carefully step off the machine.
- Ensure you adjust the machine back to its original settings if necessary.