Quadriceps
Smith Machine Pistol Squat
A single-leg squat on the Smith machine in which the bar offers support to help you balance through a deep range.
Energy burned
≈ 37 kcalFor 3 × 8–12, rest 90s · ≈ 6.4 kcal/min
Estimate range 27–46 kcal (±25 %)
Muscle mass worked29 %
Effort during a set11.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Machine / cable: about 15 % less than free weights.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Set the bar at about chest height and stand facing it.
- 2Hold the bar for support, with one foot forward and the other leg extended in front of you.
- 3Keep your chest up.
How to perform
- 1Squat down on one leg, sitting your hips back and keeping the heel down.
- 2Lower as deep as you can control.
- 3Press through your foot to stand back up.
- 4Complete the repetitions, then switch legs.
