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Exercise 0544 · REF 5bpPTHv

Kettlebell Pistol Squat exercise animation

Kettlebell Pistol Squat

Category
Upper Legs
Equipment
Kettlebell
Target
Glutes

The pistol squat is a single-leg squat to full depth with the other leg held out in front, and it's one of the more honest tests of leg strength and balance you can do without equipment. Holding a kettlebell out front as a counterbalance makes the pattern noticeably easier to learn than a bodyweight version. Most people lose the pattern from ankle mobility or balance long before they run out of leg strength.

How to Do the Kettlebell Pistol Squat

  1. Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands.
  2. Lift your left foot off the ground and extend it forward, keeping it parallel to the ground.
  3. Slowly lower your body down into a squat position, keeping your right foot flat on the ground and your left leg extended.
  4. Pause for a moment at the bottom of the squat, then push through your right heel to return to the starting position.
  5. Repeat for the desired number of repetitions, then switch legs.

Muscles Worked

The Kettlebell Pistol Squat primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have kettlebell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Kettlebell Pistol Squat work?
The Kettlebell Pistol Squat primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Kettlebell Pistol Squat?
The Kettlebell Pistol Squat is done with a kettlebell.
What's a good alternative to the Kettlebell Pistol Squat?
If you don't have access to a kettlebell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.