An expert strength exercise done with a kettlebells that mainly works the quadriceps, with help from the calves, glutes and hamstrings. Pick 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.
Updated
Primary
Quadriceps
Secondary
Calves, Glutes, Hamstrings, Shoulders
Equipment
Kettlebells
Level
expert
Kettlebell Pistol Squat demonstration
Kettlebell Pistol Squat, starting positionKettlebell Pistol Squat, finishing position
How to Perform
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.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•As a compound movement, this exercise works multiple muscle groups efficiently
