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Kettlebell Pistol Squat
PushCompoundKettlebellExpert
Muscles worked
Front
Back
QuadricepsCalvesGlutesHamstringsShoulders
Instructions
- 1Pick 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.
- 2Squat down by flexing the knee and sitting back with the hips, holding the kettlebell up in front of you.
- 3Hold the bottom position for a second and then reverse the motion, driving through the heel and keeping your head and chest up.
- 4Lower yourself again and repeat.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Kettlebell Pistol Squat
The kettlebell pistol squat is an advanced single-leg squat variant where the weight held in front of the body helps with counterbalance and stability, making this extremely demanding movement more accessible. This full single-leg squat builds strength, ankle mobility and stability at a level rarely reached by classic bilateral movements.
check_circleBenefits
- check_circleBuilds exceptional unilateral strength
- check_circleStrongly improves ankle mobility
- check_circleThe kettlebell's counterweight helps with balance
lightbulbExecution tips
- lightbulbFirst work on the assisted pistol squat before this version
- lightbulbKeep the heel firmly planted throughout
- lightbulbUse the kettlebell as a counterweight, not a strength load
warningCommon mistakes
- warningAttempting this exercise without sufficient ankle mobility
- warningHeel lifting off the floor during the descent
- warningLosing balance due to a lack of gradual preparation
helpFrequently asked questions
What prerequisites are needed before trying the pistol squat?expand_more
Good ankle and hip mobility, plus sufficient strength in the assisted single-leg squat.
Does the kettlebell make the exercise easier?expand_more
Yes, its weight acts as a counterbalance that greatly helps balance compared to the unloaded version.
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