Kettlebell Pistol Squat

Muscles worked

Setup

1. Stand with feet hip-width apart, holding a kettlebell by the horns in a goblet position at chest height.
2. Shift your weight onto the working leg and lift the non-working leg slightly off the floor in front of you.
3. Engage your core and pull your shoulder blades back and down to create a stable shelf for the weight.

How to do it

1. Inhale and slowly lower your hips back and down while simultaneously extending the non-working leg straight out in front of you.
2. Descend with control until your hip crease is below the knee of the working leg, using the kettlebell as a counterweight.
3. Exhale and drive forcefully through the mid-foot of the working leg to return to a full standing position.
4. Perform the desired number of repetitions on one leg before switching to the other.

Form checklist

• Keep the heel of the working foot firmly planted on the ground throughout the movement.
• Maintain a tall chest and avoid excessive rounding of the lower back at the bottom of the squat.
• Ensure the working knee tracks in line with your toes and does not cave inward (valgus).
• Keep the non-working leg fully extended and elevated to avoid touching the floor.

Pro tips

• Slightly pushing the kettlebell away from your chest during the descent can act as a counterweight to help you stay upright if you have limited ankle mobility.
• Focus on 'rooting' your foot into the floor by gripping with your toes to maximize balance and power output.

Make it harder

• Increase the weight of the kettlebell or hold it in a front-rack position on the side of the working leg.
• Implement a 3-second eccentric (lowering) phase to increase time under tension and demand more stability.

Frequently asked

What muscles does the kettlebell pistol squat work?

The kettlebell pistol squat primarily targets the glutes, hamstrings, and quadriceps, and also works the erector spinae and obliques as secondary muscles.

What equipment do you need for the kettlebell pistol squat?

The kettlebell pistol squat uses kettlebell.

Is the kettlebell pistol squat good for beginners?

The kettlebell pistol squat is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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