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Kettlebell Pistol Squat, starting position 
Kettlebell Pistol Squat, finishing position
StrengthexpertKettlebells
Kettlebell Pistol Squat
Primary
Quadriceps
Secondary
Calves, Glutes, Hamstrings, Shoulders
Equipment
Kettlebells
Level
expert
Kettlebell Pistol Squat demonstration
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
Muscles Worked
Front
Back
QuadricepsCalvesGlutesHamstringsShoulders
Exercise Details
- Category
- Strength
- Force
- push
- Mechanic
- compound
- Level
- expert
Exercise Variations
Frequently Asked Questions
What muscles does Kettlebell Pistol Squat work?
Kettlebell Pistol Squat primarily targets the Quadriceps. It also works the Calves, Glutes, Hamstrings, Shoulders as secondary muscles.
What equipment do I need for Kettlebell Pistol Squat?
Kettlebell Pistol Squat requires Kettlebells.
Is Kettlebell Pistol Squat suitable for beginners?
Kettlebell Pistol Squat is classified as expert level. Beginners should master foundational movements first.
Alternatives to Kettlebell Pistol Squat
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.