Kettlebell Pistol Squat
Kettlebell Pistol Squat is a advanced-level compound in the strength category that primarily works the quads. It also recruits the calves, glutes, hamstrings and shoulders. It is performed with kettlebell.
How to do it
- 1Pick up a kettlebell with two hands and hold it by the horns. Hold one leg off of the floor and squat down on the other.
- 2Squat down by flexing the knee and sitting back with the hips, holding the kettlebell up in front of you.
- 3Hold the bottom position for a second and then reverse the motion, driving through the heel and keeping your head and chest up.
- 4Lower yourself again and repeat.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.