How to do the Kettlebell Pistol Squat
Kettlebell Pistol Squat is an advanced multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using kettlebell, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
Kettlebell Pistol Squat demonstration · © GymiaFit
Kettlebell Pistol Squat at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Kettlebell
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Push
Kettlebell Pistol Squat step by step
- 1Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands.
- 2Lift your left foot off the ground and extend it forward, keeping it parallel to the ground.
- 3Slowly lower your body down into a squat position, keeping your right foot flat on the ground and your left leg extended.
- 4Pause for a moment at the bottom of the squat, then push through your right heel to return to the starting position.
- 5Repeat for the desired number of repetitions, then switch legs.
Kettlebell Pistol Squat — questions
What muscles does the Kettlebell Pistol Squat work?
The Kettlebell Pistol Squat primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Kettlebell Pistol Squat?
You need kettlebell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Kettlebell Pistol Squat suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Kettlebell Pistol Squat?
Kettlebell Front Squat, Kettlebell Goblet Squat, Kettlebell Lunge Pass Through train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Kettlebell Pistol Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.