Kettlebell Pistol Squat
The Kettlebell Pistol Squat is a expert compound movement that activates 5 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The calves and glutes and hamstrings and shoulders assist as stabilizers throughout the range of motion.
How to Kettlebell Pistol Squat
- 1
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.
- 2
Squat down by flexing the knee and sitting back with the hips, holding the kettlebell up in front of you.
- 3
Hold the bottom position for a second and then reverse the motion, driving through the heel and keeping your head and chest up.
- 4
Lower yourself again and repeat.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Kettlebell Pistol Squat work?
The Kettlebell Pistol Squat primarily works the Quadriceps. Secondary muscles include the Calves, Glutes, Hamstrings, Shoulders, which assist during the movement.
Is the Kettlebell Pistol Squat good for beginners?
The Kettlebell Pistol Squat is an advanced exercise. It requires solid baseline strength and good movement control. Work through beginner and intermediate variations before attempting this one.
What equipment do I need for the Kettlebell Pistol Squat?
You need kettlebells to perform the Kettlebell Pistol Squat. Most commercial gyms will have this available.
Track your estimated one-rep max over time. Use our 1RM calculator to see where you stand, or let RepStack compute it automatically after every set.
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