How to do a Kettlebell Pistol Squat

Authored by Fitbod

About Kettlebell Pistol Squat

Sets Logged
13,591
Popularity Rank
1027th
Difficulty
Advanced
Quads Strength
7 mSCORE 143rd
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

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.

  1. 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.
  2. 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.
  3. 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 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.

Reps & Weight: How much to lift

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.

  • beginner
    8
    reps
    15
    lbs
    1 Rep Max
    20
    lbs
  • intermediate
    8
    reps
    17.5
    lbs
    22.5
    lbs
  • advanced
    8
    reps
    20
    lbs
    25
    lbs

Enter your stats to calculate your Reps & Weight