Kettlebell Pistol Squat

How to do the 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

Role	Muscles
Primary	quads
Secondary	calves, glutes, hamstrings, shoulders
Equipment	kettlebell
Difficulty	expert
Type	compound

No kettlebell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bodyweight Walking Lunge Bodyweight Freehand Jump Squat Bodyweight Squats - With Bands Resistance Bands Bodyweight Squat Bodyweight Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell

Easier than the Kettlebell Pistol Squat

Same movement pattern, lower entry difficulty — work up from here.

Goblet Squat beginner · Kettlebell Barbell Squat beginner · Barbell Barbell Walking Lunge beginner · Barbell

Superset the Kettlebell Pistol Squat with

Opposing hamstrings work — alternate sets without extra rest.

Open Palm Kettlebell Clean hamstrings Alternating Hang Clean hamstrings Double Kettlebell Alternating Hang Clean hamstrings Kettlebell Dead Clean hamstrings

Common questions

What muscles does the Kettlebell Pistol Squat work?

The Kettlebell Pistol Squat primarily works the quads, with the calves, glutes, hamstrings, and shoulders as secondary movers. Goblet Squat, One-Arm Overhead Kettlebell Squats, and Squat Jerk train the same muscle, across 9 equipment types.

What equipment do you need for the Kettlebell Pistol Squat?

Kettlebells. Without kettlebells, Bodyweight Walking Lunge, Freehand Jump Squat, and Squats - With Bands train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Kettlebell Pistol Squat suitable for beginners?

It is rated expert. Start with Goblet Squat, Barbell Squat, and Barbell Walking Lunge and work up.

Where should the Kettlebell Pistol Squat go in a workout?

Early — the Kettlebell Pistol Squat is compound, working 5 muscle groups, so run it first or second while you are fresh, then superset Open Palm Kettlebell Clean and Alternating Hang Clean later.

Similar exercises

Goblet Squat Kettlebell One-Arm Overhead Kettlebell Squats Kettlebell Squat Jerk Barbell Barbell Full Squat Barbell Barbell Lunge Barbell Barbell Squat Barbell