QuadricepsExpert

Kettlebell Pistol Squat

Strength movement using Kettlebells.

Primary muscle: Quadriceps
Secondary muscles: Calves, Glutes, Hamstrings, Shoulders
Force: Push
Movement pattern: Compound
Movement category: Squat

Kettlebell Pistol Squat reference position 1

Kettlebell Pistol Squat reference position 2

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary QuadricepsSupporting Calves, Glutes, Hamstrings, Shoulders

Movement instructions

Set up, move with control, and reassess.

1
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.
2
Squat down by flexing the knee and sitting back with the hips, holding the kettlebell up in front of you.
3
Hold the bottom position for a second and then reverse the motion, driving through the heel and keeping your head and chest up.
4
Lower yourself again and repeat.

Technique guidance

Breathe, avoid common faults, and train safely.

Breathing

Inhale before or during the controlled descent, then exhale as you stand. Maintain trunk support without holding your breath for the whole repetition.

Common mistakes

Letting the knees collapse inward.
Losing foot pressure or lifting the heels.
Using more depth or load than can be controlled with a stable trunk.

Safety

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Keep the swing or lowering path clear and use a secure grip you can maintain throughout the set.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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