Legs / Advanced / Compound (multi-joint)

Kettlebell Pistol Squat

A kettlebell exercise for the quads, with the calves, glutes and hamstrings assisting.

At a glance

Primary

Quads

Secondary

Calves, Glutes, Hamstrings, Front delts

Equipment

Kettlebell

Movement pattern

Single-leg / lunge, Squat

Level

Advanced

Type

Legs, Compound (multi-joint), One side at a time, Balance / unstable

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

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.

Common mistakes

• ✗ Collapsing into the bottom with the knee caving in.

  Why it hurts: All body weight rests on one knee at end range, twisting it and loading the ligaments.

  ✓ Instead: Build up with box pistols to a height you control, keeping the knee over the middle toes.

• ✗ Heel lifting off the floor.

  Why it hurts: Weight shifts onto the forefoot and the knee takes the load.

  ✓ Instead: Hold a light counterweight in front of you, or put a small plate under the heel while ankle mobility improves.

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