All training resources
Exercise guide
Kettlebell Pistol Squat
An advanced single-leg squat performed holding a kettlebell at the chest for counterbalance.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · gluteus medius · hamstrings · rectus abdominis
- Goals
- hypertrophy · strength
- Equipment
- Kettlebell
- Category
- Strength
- Difficulty
- advanced
Demonstration
Step 1
Step 2
How to perform the movement
- Hold a kettlebell at your chest with both hands.
- Stand on one leg with the other leg extended forward.
- Lower your hips down into a one-legged squat.
- Keep your raised leg off the floor throughout.
- Drive through your standing heel to return to standing.
- Complete reps on one side, then switch.
Technique cues and common mistakes
- Keep your standing heel rooted to the floor throughout.
- Descend slowly to stay in control at the bottom.
- Push the kettlebell slightly forward to counterbalance as you sit back.