Pistol Squat vs Smith Machine Wide Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Smith Machine Wide Squat more often — 636 sessions vs 86. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Pistol Squat and Smith Machine Wide Squat and pick the one that fits your Leg workout.
Pistol Squat vs Smith Machine Wide Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Smith Machine Wide Squat more often — 636 sessions compared to 86 for Pistol Squat.
What most people do isn't always what fits you. Pistol Squat and Smith Machine Wide Squat differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Pistol Squat and Smith Machine Wide Squat Differ
| What differs | Pistol Squat | Smith Machine Wide Squat |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | glutes, hamstrings, and inner thighs |
| Equipment | bodyweight only | a machine |
| One side at a time | Yes | No |
| Difficulty | 5 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 86 sessions | 636 sessions |
How to Do Pistol Squat
Pistol Squat Muscles Worked: Leg
Form
- 1. Lower your leg lifted off the ground until it is parallel to the floor.
- 2. As your hips rise, straighten your knees and hip joints in sequence, and return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Tips
- 1. Please be careful not to excessively lean your upper body forward.
- 2. Keep your chest up and engage your core to avoid bending your waist.
- 3. Don't excessively bend your waist while trying to keep it straight.
- 4. Please do not stick your hips too far back.
- 5. Make sure your feet do not come off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Pistol Squat guide with alternatives and benefits, see the Pistol Squat exercise guide.
How to Do Smith Machine Wide Squat
Smith Machine Wide Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hip joint to lower your hips down.
- 2. Allow your knees to bend naturally until your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise up.
- 4. As your hips rise, straighten your knees and hip joints in sequence, returning to the starting position.
Coach's Tips
- 1. Please be careful not to lean your upper body too far forward.
- 2. Keep your chest up and engage your core to avoid bending your waist.
- 3. Don't excessively bend your waist while trying to keep it straight.
- 4. Please do not stick your hips too far back.
- 5. Make sure your feet do not lift off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Smith Machine Wide Squat guide with alternatives and benefits, see the Smith Machine Wide Squat exercise guide.
Frequently Asked Questions
Which is better for Leg, Pistol Squat or Smith Machine Wide Squat?
Planfit users log Smith Machine Wide Squat more often — 636 sessions against 86 for Pistol Squat. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Pistol Squat and Smith Machine Wide Squat work the same muscles?
Not quite. Pistol Squat loads quads, hamstrings, and glutes, and Smith Machine Wide Squat loads glutes, hamstrings, and inner thighs.
What equipment do Pistol Squat and Smith Machine Wide Squat need?
Pistol Squat needs bodyweight only, and Smith Machine Wide Squat needs a machine.
Which is easier to start with?
Smith Machine Wide Squat is the easier place to start. Move to Pistol Squat once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
