Kettlebell Pistol Squat
- Main muscles
- Quads
- Also works
- Calves, Glutes, Hamstrings, Shoulders
- Equipment
- Kettlebell
- Level
- Expert
- Type
- Compound · Push
How to do it
- 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.
- Squat down by flexing the knee and sitting back with the hips, holding the kettlebell up in front of you.
- Hold the bottom position for a second and then reverse the motion, driving through the heel and keeping your head and chest up.
- Lower yourself again and repeat.
Quick answers
- What muscles does the Kettlebell Pistol Squat work?
- Mainly the quads, with help from the calves, glutes, hamstrings, shoulders.
- What equipment do I need?
- Kettlebell.
- Is it good for beginners?
- It is rated expert level, so learn simpler versions first.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More quads exercises
- Front Squats With Two Kettlebells
- Goblet Squat
- One-Arm Overhead Kettlebell Squats
- Backward Drag
- Barbell Full Squat
- Barbell Hack Squat
Exercise descriptions: free-exercise-db, public domain.