How to Do Kettlebell Pistol Squat
Step-by-step instructions, muscles worked and workouts that use the kettlebell pistol squat.
| Main muscles | Quads |
| Also works | Calves, Glutes, Hamstrings, Shoulders |
| Equipment | Kettlebells |
| Level | Expert |
| Type | Strength |
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.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Similar exercises
Gear for this exercise
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