Kettlebell Single Rack Pistol Squat

Muscles worked

Setup

1. Clean a kettlebell into the front rack position on one side, resting it in the 'V' of your forearm and bicep.
2. Stand with feet hip-width apart, then lift the leg opposite to the kettlebell slightly off the floor.
3. Extend the non-working leg straight out in front of you, keeping it parallel to the floor.
4. Engage your core and use the power rack for light fingertip support if needed for balance.

How to do it

1. Inhale and descend slowly by bending the standing knee while keeping the non-working leg elevated and straight.
2. Lower until your hip crease is below the knee, maintaining a vertical torso and keeping the kettlebell stable.
3. Exhale and drive through the mid-foot of the standing leg to return to the starting position.
4. Maintain a controlled 3-second descent and a powerful 1-second ascent.

Form checklist

• Keep the heel of the standing foot firmly planted on the floor.
• Maintain a tall chest and avoid letting the kettlebell pull your torso forward.
• Ensure the knee of the standing leg tracks in line with the toes, avoiding internal collapse.
• Keep the non-working leg fully extended and off the ground throughout the rep.

Pro tips

• Grip the floor with your toes to create a stable arch and improve balance.
• Focus on 'pulling' yourself down into the squat using your hip flexors to maintain tension.
• Keep the racking elbow tucked tight to your ribs to create a more stable shelf for the weight.

Make it harder

• Increase the weight of the kettlebell or implement a 2-second pause at the bottom of the movement.
• Perform the movement without the assistance of the power rack to maximize stability demands.

Frequently asked

What muscles does the kettlebell single rack pistol squat work?

The kettlebell single rack pistol squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the kettlebell single rack pistol squat?

The kettlebell single rack pistol squat uses kettlebell.

Is the kettlebell single rack pistol squat good for beginners?

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

Related exercises

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• Barbell Banded Hip ThrustIntermediate · glutes, hamstrings, and quadriceps
• Barbell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius