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All exercises

Kettlebell pistol squat

Advanced

Kettlebell pistol squat is a compound kettlebell exercise for the quads, also working the glutes, hamstrings, and calves.

Trained one side at a time.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Kettlebell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands.
  2. 2Lift your left foot off the ground and extend it forward, keeping it parallel to the ground.
  3. 3Slowly lower your body down into a squat position, keeping your right foot flat on the ground and your left leg extended.
  4. 4Pause for a moment at the bottom of the squat, then push through your right heel to return to the starting position.
  5. 5Repeat for the desired number of repetitions, then switch legs.

What to do instead

  • Single leg squat (pistol) maleBodyweight
  • One leg squatBodyweight
  • Dumbbell single leg squatDumbbell
  • Kettlebell front squatKettlebell
  • Weighted cossack squatsWeight plate
  • Barbell zercher squatBarbell

Easier variations

  • Kettlebell front squatKettlebell
  • Frankenstein squatBarbell
  • Weighted squatWeight plate
  • Kettlebell goblet squatKettlebell

Harder variations

  • Dumbbell single leg squatDumbbell
Logged today · 2 min restKettlebell pistol squat

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