Kettlebell Pistol Squat
How to do the Kettlebell Pistol Squat
- 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.
How to program the Kettlebell Pistol Squat
Sets and reps
As a compound movement, the Kettlebell Pistol Squat responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Kettlebell Pistol Squat is rated expert. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Kettlebell Pistol Squat work?
The Kettlebell Pistol Squat primarily targets the Quadriceps. It also recruits the Calves, Glutes, Hamstrings, Shoulders as supporting muscles.
What equipment do I need for the Kettlebell Pistol Squat?
You need Kettlebells. Difficulty level: Expert.
How many sets and reps of the Kettlebell Pistol Squat should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
