Kettlebell Pistol Squat

An advanced strength exercise for the quads, calves, glutes, hamstrings and shoulders, done with a kettlebell.

Movement guide

Kettlebell Pistol Squat

Demand · source-assignedHard (unreviewed)

Equipment requiredA kettlebell

Muscle focusQuads · Calves · Glutes · Hamstrings · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Smith Machine Pistol Squat demonstrated on the 3D figure

3D demoSmith Machine Pistol SquatIntermediate · Strength machine

Similar move, intermediate grade.

This move

Kettlebell Pistol Squat demonstrated on the 3D figure

3D demoKettlebell Pistol SquatAdvanced · A kettlebell

Advanced grade (source-assigned).

Harder option

Shrimp Squat demonstrated on the 3D figure

3D demoShrimp SquatExpert · No equipment

Similar move, expert grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads. Also: Calves, Glutes, Hamstrings, Shoulders.

Equipment

A kettlebell

Level

Advanced (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Pistol squat demonstrated on the 3D figure

3D demoPistol squatAdvanced · No equipment

Back squat with bands demonstrated on the 3D figure

3D demoBack squat with bandsAdvanced · A barbell + A band

Back squat with chains demonstrated on the 3D figure

3D demoBack squat with chainsAdvanced · A barbell + Other / check instructions

Barbell box squat demonstrated on the 3D figure

3D demoBarbell box squatIntermediate · A barbell

Barbell Bulgarian split squat demonstrated on the 3D figure

3D demoBarbell Bulgarian split squatAdvanced · A barbell + A bench or box

Barbell hack squat demonstrated on the 3D figure

3D demoBarbell hack squatIntermediate · A barbell

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Questions people ask

What muscles does the Kettlebell Pistol Squat work?

Mainly the quads, with help from the calves, glutes, hamstrings and shoulders.

What equipment do I need for the Kettlebell Pistol Squat?

A kettlebell.

Is the Kettlebell Pistol Squat good for beginners?

It is an advanced move. The grade comes from the source database and has not been independently reviewed. Build up to it with the Smith Machine Pistol Squat first.

What is an easier alternative to the Kettlebell Pistol Squat?

Try the Smith Machine Pistol Squat. It works similar muscles at a lower grade.

How do I make the Kettlebell Pistol Squat harder?

Progress to the Shrimp Squat, or add load, range or slower lowering once your form is solid.