Kettlebell Pistol Squat
How to do it
Starting position
- Grip both sides of the kettlebell handle and hold it tight against your chest.
- Set your feet hip-width apart and stand upright.
- Lift one leg off the floor and extend it forward.
- Look straight ahead and pull your shoulders back.
Movement
- Slowly bend the knee of your supporting leg and squat down.
- Push your hips back and keep your balance.
- Push hard against the ground and return to the starting position.
Breathing
Inhale as you go down, and exhale as you come up.
Trainer tips
- Hold the kettlebell in front of your chest with both hands
- Extend one leg forward and squat down
- Keep your planted heel on the floor
Cautions
- If your knee caves inward, you can injure the joint, so keep your knee aligned with your toes.
- Rounding your back excessively strains your spine, so brace your abs and keep your chest up.
- Letting the extended leg touch the floor
- Dropping down too quickly
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Quads Glutes |
|---|---|
| Secondary muscles | Adductors · Hamstrings · Lower back · Abs |
| Equipment |  Kettlebell |
| Movement pattern | Squat |
| Rep range | 8–12 reps (one side at a time) |
30 similar exercises
Representative exercise: Pistol Squat to Box
- Pistol Squat to Box
- Jumping Pistol Squat
- Isometric Slightly Pistol Squat
- Lever Pistol Squat
- One-Leg Squat
- Single-Leg Quarter Squat
- Pistol Squat with Chair
- Bodyweight Single Leg Squat
- Single Leg Heel Touch Squat
- Barbell One Leg Squat
- Suspension Single-Leg Squat
- Sled Lying Single Leg Squat
- Stability Ball Single Leg Squat
- TRX Single Leg Squat
- Stability Ball Isometric Single Leg Squat
- Single Leg Squat with Support
- Supported Pistol Squat
- Bodyweight Single Leg Squat with Support
- Pistol Squat with Wall Support
- Dumbbell Pistol Squat with Support
- Isometric 90 degrees Pistol Squat
- Kettlebell Double Rack Pistol Squat
- Pistol Squat
- Bodyweight Arms Out Double Squat to Single Squat
- Barbell Single Leg Squat
- Dumbbell Single Leg Squat
- Kettlebell Single Rack Pistol Squat
- Bosu Ball Single Leg Squat
- Bosu Ball Balance Single Leg Squat
- Dumbbell Single Leg Squat (VERSION 2)
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 16.2 kg.
With the kettlebell, it moves up to the next weight you have. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Kettlebell Goblet Pulse SquatEasierKettlebell Double Rack SquatEasierBarbell Back SquatSimilar exerciseDumbbell Front SquatSimilar exerciseMachine Belt SquatSimilar exerciseGoblet SquatSame muscle · different equipmentLeg PressSame muscle · different equipmentMachine Squat (Plate Loaded)Same muscle · different equipmentBodyweight SquatSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.