Kettlebell Pistol Squat

A upper legs exercise targeting the quadriceps, performed with kettlebells.

Kettlebell Pistol Squat demonstration
Kettlebell Pistol Squat — demonstration

Body part

Upper Legs

Equipment

Kettlebells

Target muscles

Quadriceps

Secondary muscles

Calves, Glutes, Hamstrings, Shoulders

How to do 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.

Muscles worked

Primary (target)

Quadriceps

Secondary

CalvesGlutesHamstringsShoulders

Related exercises

All Fours Quad Stretch

Body WeightQuadriceps

Alternate Leg Diagonal Bound

OtherQuadriceps

Backward Drag

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Barbell Squat

BarbellQuadriceps

Barbell Squat To A Bench

BarbellQuadriceps

Barbell Step Ups

BarbellQuadriceps

All upper legs exercises →

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