Kettlebell Pistol Squat

Kettlebell Pistol Squat


This exercise involves holding a kettlebell in one hand while performing a pistol squat, which is a one-legged squat where the non-working leg is extended in front of the body. It targets the lower body, particularly the quads, glutes, and hamstrings, as well as the core for stability.

Muscle Group

Equipment Required

Kettlebell Pistol Squat Instructions

  1. Stand with your feet shoulder-width apart and hold a kettlebell in your right hand at shoulder height.
  2. Lift your left foot off the ground and extend it forward.
  3. Bend your right knee and lower your body into a squat, keeping your back straight and your chest up.
  4. As you lower your body, extend your left arm out in front of you for balance.
  5. Lower your body until your right thigh is parallel to the ground.
  6. Push through your right heel to stand back up to the starting position.
  7. Repeat for the desired number of reps, then switch sides and repeat with the kettlebell in your left hand.

Kettlebell Pistol Squat Form & Visual

Kettlebell Pistol Squat

Kettlebell Pistol Squat Benefits

  • Improves balance and stability
  • Strengthens the legs, glutes, and core
  • Increases flexibility and mobility in the hips and ankles
  • Challenges coordination and proprioception
  • Can be modified for different fitness levels
  • Engages multiple muscle groups for a full-body workout
  • Can be done with minimal equipment
  • Improves functional movement patterns for daily activities

Kettlebell Pistol Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Kettlebell Pistol Squat Variations & Alternatives

  • Kettlebell Goblet Pistol Squat
  • Kettlebell Front Rack Pistol Squat
  • Kettlebell Overhead Pistol Squat
  • Kettlebell Suitcase Pistol Squat
  • Kettlebell Bottoms Up Pistol Squat