Kettlebell Pistol Squat
Kettlebell Pistol Squat turns an offset kettlebell centre of mass into strength you can feel outside the gym — for lifters with a base already built.
How to do Kettlebell Pistol Squat
- Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands.
- Lift your left foot off the ground and extend it forward, keeping it parallel to the ground.
- Slowly lower your body down into a squat position, keeping your right foot flat on the ground and your left leg extended.
- Pause for a moment at the bottom of the squat, then push through your right heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Kettlebell Pistol Squat Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Own the rack position before adding size.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Keep the set crisp and stop when speed drops.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. The next bell up is a big jump, so build reps first.
Common Kettlebell Pistol Squat Mistakes
Lifting the bell with the arms instead of the hips
Snap the hips and let the bell float; the arms only steer.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Kettlebell Pistol Squat
Swap Kettlebell Pistol Squat For
Kettlebell Pistol Squat — Frequently Asked Questions
How do you do the Kettlebell Pistol Squat?
Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands. Lift your left foot off the ground and extend it forward, keeping it parallel to the ground. Slowly lower your body down into a squat position, keeping your right foot flat on the ground and your left leg extended. Use a kettlebell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Kettlebell Pistol Squat work?
The Kettlebell Pistol Squat primarily targets the glutes. It is classified as a legs exercise and is performed with a kettlebell.
How many sets and reps of the Kettlebell Pistol Squat should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Keep the set crisp and stop when speed drops. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Kettlebell Pistol Squat good for beginners?
Not usually. The Kettlebell Pistol Squat is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Kettlebell Pistol Squat?
Try the Sled Lying Squat, Smith Sprint Lunge or the Pike-to-cobra Push-up. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
