Pistol Squat (Machine)
Also called Pistol Squat (Gym Machine), Smith Machine Pistol Squat
How to do it
Stand on one leg facing the machine and use the bar or handles only for the intended support, with the free leg extended forward. Lower into a controlled pistol squat, then drive through the full planted foot to stand without letting the machine pull you from the bottom. Complete the set and repeat on the other side.
Setup
Adjust the machine or Smith bar to provide stable hand support at chest height without lifting you through the rep. Balance over one full foot, extend the free leg, and square the hips.
Where you should feel it
In the working quad and glute with the hamstring assisting, while the core, calf, and hips maintain alignment despite the external support. Do not pull yourself up with the arms.
When to use it
Use for assisted pistol-squat skill development, depth practice, or controlled single-leg volume. Reduce assistance over time and perform 6-12 reps per side.