How to do a Kettlebell Pistol Squat
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About 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
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Alternative Exercises to Kettlebell Pistol Squat
1. Pistol Squat
53.9 mSCORESWAPPED 78 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.
- Advanced
- Quads
2. Dumbbell Sumo Squat
81 mSCORESWAPPED 46 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
3. Dual Kettlebell Front Squat
64.2 mSCORESWAPPED 41 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
4. Kettlebell Front Squat
70.9 mSCORESWAPPED 36 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
5. Dumbbell Squat
94.1 mSCORESWAPPED 35 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.
6. Kettlebell Goblet Squat
0.7 mSCORESWAPPED 33 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 Goblet Squat
87.9 mSCORESWAPPED 32 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.
8. Air Squats
92.1 mSCORESWAPPED 29 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.
- Beginner
- Quads
9. Leg Extension
99.4 mSCORESWAPPED 28 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
- Beginner
- Quads
- Leg Extension Machine
10. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 27 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.