Pistol Squat (Machine)

Step-by-step instructions

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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. Step 7Repeat
   • Perform the desired number of repetitions, focusing on maintaining good form throughout each rep.
8. 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.