Kettlebell Pistol Squat
A full single-leg pistol squat holding a kettlebell by the horns at chest height. The bell counterbalances you at depth and adds load once the bodyweight pistol is solid.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Gluteus Medius
- Adductors
- Hip Flexors
- Abs (Rectus Abdominis)
- Front Delts
- Sets
- 3–4
- Reps
- 3–6 per leg
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Hold a kettlebell by the horns in front of your chest and stand on one leg with the other leg lifted straight in front of you.
Brace and bend the standing knee, sitting your hips down and back.
Keep the free leg straight and off the floor while the kettlebell stays in front of your chest.
Lower until your hamstring meets your calf, standing heel flat.
Pause briefly, then drive through the whole foot to stand up.
Complete all reps, then switch legs.
Breathing: Inhale as you lower, exhale as you stand.
Coaching tips
Bell out front for balance
Heel stays down
Own the bottom
Common mistakes
Collapsing into the bottom
Standing knee caving inward
Rounding the lower back heavily
Free leg dropping to the floor
Safety notes
Master the bodyweight pistol or box pistol before adding load.
Start with a light bell; it should aid balance, not pull you forward.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.