Kettlebell Pistol Squat

A expert strength exercise for the quads, done with a kettlebell.

Kettlebell Pistol Squat: finishing position

Main muscles: Quads
Also works: Calves, Glutes, Hamstrings and Shoulders
Equipment: Kettlebell
Level: Expert
Type: Compound
Movement: Push

How to do the Kettlebell Pistol Squat

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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Kettlebell Pistol Squat

Questions

What muscles does the Kettlebell Pistol Squat work?

Mainly the quads, with the calves, glutes, hamstrings and shoulders helping.

Is the Kettlebell Pistol Squat good for beginners?

It's rated expert. Beginners can build up to it with Goblet Squat first.

What can I do instead of the Kettlebell Pistol Squat?

Good alternatives that train the quads: One-Arm Overhead Kettlebell Squats, Front Squats With Two Kettlebells, Goblet Squat or Barbell Squat To A Bench.

How many sets and reps of the Kettlebell Pistol Squat should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).