TETSUKettlebell Pistol Squat
The Kettlebell Pistol Squat is a kettlebell exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Kettlebell Pistol Squat
- Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands.
- Lift your left foot off the ground and extend it forward, keeping it parallel to the ground.
- Slowly lower your body down into a squat position, keeping your right foot flat on the ground and your left leg extended.
- Pause for a moment at the bottom of the squat, then push through your right heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Common questions
What muscles does the Kettlebell Pistol Squat work?
The Kettlebell Pistol Squat primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Kettlebell Pistol Squat?
You need a kettlebell to perform the Kettlebell Pistol Squat.
How many sets and reps of the Kettlebell Pistol Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Kettlebell Pistol Squat works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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