How to do a Kettlebell Pistol Squat
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Kettlebell Pistol Squat
Target muscles worked
Instructions for Proper Form
Kettlebell Pistol Squat is a weighted variation of the more standard Pistol Squat. Like other Pistol Squats, this compound exercise primarily targets your quadriceps. By holding a kettlebell out in front of you, you shift your center of gravity forward slightly which can help with balance while also adding more resistance to the exercise.
- Grab ahold of a kettlebell by the handle using both hands with palms facing in. Extend your arms out in front of you so your arms are a 90 degree angle from your body. Hold this position throughout the movement.
- Extend and elevate your right leg 5-10" off the ground and maintain this position. Brace your core before you begin to hinge at your hips and bend your right knee slightly forward in line with your second toe. Your weight should be evenly distributed throughout your right foot.
- Continue to descend until you can no longer maintain a neutral spine before extending back to the starting position. Repeat the number of sets with the opposite side.
Common Form Mistakes
Too Soon
Pistol Squats are a very advanced and challenging exercise. Even if you’re very well conditioned this exercise can still be challenging to perform safely and effectively. Start by breaking down parts of the movement before attempting the full movement.
Weight & 1 Rep Max Calculator
Average Kettlebell Pistol Squat standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps20lbs1 Rep Max25lbs
- intermediate8reps22.5lbs30lbs
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Alternatives & Variations to Kettlebell Pistol Squat
1. Pistol Squat
53.9 mSCORESWAPPED 54 TIMESPistol Squat is a challenging bodyweight exercise that targets the quadriceps, glutes, and hamstrings. Performing this exercise on one leg requires significant balance, mobility, and strength. It’s a great compound movement for developing lower body strength and control, making it an excellent addition for advanced lifters looking to improve stabilization and unilateral strength.
2. Dumbbell Squat
94.1 mSCORESWAPPED 48 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
3. Dumbbell Sumo Squat
81 mSCORESWAPPED 34 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
4. Air Squats
92.1 mSCORESWAPPED 30 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
5. Dual Kettlebell Front Squat
64.2 mSCORESWAPPED 29 TIMESDual Kettlebell Front Squat is a variation on the more standard Front Squat. Like other Front Squat variations, this compound exercise primarily targets your quadriceps. The use of kettlebells can make this exercise more accessible for anyone with limitations in upper body mobility. This is a great exercise for working your way towards performing a standard Front Squat.
- Intermediate
- Quads
- Kettlebells
6. Kettlebell Goblet Squat
0.7 mSCORESWAPPED 25 TIMESThe Kettlebell Goblet Squat is a compound exercise that targets the quads, glutes, and core, emphasizing proper squat form and depth. Holding the kettlebell close to the chest improves posture and engages the core, offering a safer alternative for individuals with lower back concerns. This variation is particularly effective for beginners to learn squat mechanics and for experienced lifters to enhance squat depth and lower body strength. The added front load challenges stability and increases the demand on the anterior core, making it a versatile exercise for improving functional strength and mobility.
- Intermediate
- Quads
- Kettlebells
7. Dumbbell Lunge
97.6 mSCORESWAPPED 25 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
8. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 23 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
9. Kettlebell Front Squat
70.9 mSCORESWAPPED 22 TIMESKettlebell Front Squat is a variation of Front Squat that utilizes a single kettlebell instead of a barbell. Like other front squats, this compound exercise primarily targets your quadriceps. The use of a kettlebell instead of a barbell can make this a more accessible variation since it requires less mobility in your upper body to keep the weight in the proper position.
- Intermediate
- Quads
- Kettlebells
10. Back Squat
99.3 mSCORESWAPPED 19 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.