Kettlebell Pistol Squat

GymDaze demonstration

Watch Kettlebell Pistol Squat

Technique

How to perform Kettlebell Pistol Squat

1. Hold one kettlebell by its horns with both hands close to your chest.
2. Balance on one foot and extend the other leg forward so it stays off the floor.
3. Bend the standing knee and hip to lower into a controlled single-leg squat.
4. Keep the kettlebell close and the whole standing foot in contact with the floor as you descend through your controlled range.
5. Push through the whole foot and extend the standing hip and knee to return upright, keeping the free leg off the floor.
6. Complete the set and repeat on the other leg.

Programming relevance

Muscles involved

Primary targets: Vastus Lateralis, Vastus Medialis, Gluteus Maximus.