Kettlebell Pistol Squat

Also called pistol squat, kb pistol and single leg squat.

Works

Quads, plus calves, glutes, hamstrings and shoulders

Equipment

Kettlebell

Level

Advanced

Type

Compound

How to do it

Setup. 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.

1. Squat down by flexing the knee and sitting back with the hips, holding the kettlebell up in front of you.
2. Hold the bottom position for a second and then reverse the motion, driving through the heel and keeping your head and chest up.
3. Lower yourself again and repeat.

Cues

• Hold the bell out as counterweight.
• Free leg straight in front.
• Sit down to full depth.
• Drive up through the heel.

Common mistakes

• Heel lifting.
• Knee caving in.
• Rounding to the bottom.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Easier

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