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Kettlebell Pistol Squat
Unilateral squat holding a kettlebell at chest for counterbalance that targets quads and glutes to build lower-body strength, balance, and mobility; advanced single-leg exercise for athletic performance.
About Exercise
Equipment
Kettlebell
Difficulty
5/5 • Advanced
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Abs, Calves, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
5/10Biceps Femoris, Semitendinosus
Abs
4/10Rectus Abdominis
Calves
3/10Gastrocnemius, Soleus
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
3-10 reps
Rest Between Sets
90-180 seconds • Longer for unilateral focus
How to Perform
Stand with feet shoulder-width apart, holding a kettlebell at chest level with both hands in goblet grip. Shift weight to one leg and extend the other forward.
- Shift weight to standing leg and extend non-working leg forward with toes up.
- Push hips back and bend standing knee to lower body slowly.
- Descend until hamstring touches calf on standing leg.
- Drive through heel and midfoot to extend standing knee and rise.
- Keep chest up and core braced throughout.
- Switch legs after reps.
Coaching Tips
Form Cues
- Knees track over toes
- Core tight, chest up
- Heel down on standing foot
- Controlled descent
- Gaze forward for balance
Breathing
Inhale during descent and exhale forcefully as you drive up, maintaining core brace.
Tempo
3-2-1
Range of Motion
Lower until hip is below knee with hamstring contacting calf; extend fully at top without locking knee.
Safety
Safety Notes
- Master bodyweight pistol first
- Ensure adequate ankle and hip mobility
- Stop if knee or back pain occurs
- Use assistance if balance is poor
Spotting
Not typically needed; use TRX or wall for self-assist if beginner, or progress slowly without spotter.
Common Mistakes
- Knee caving inward
- Rounding back
- Falling backward from poor mobility
- Using momentum instead of control
When to Avoid
- Acute knee injuries
- Poor ankle dorsiflexion
- Lower back instability
Flexibility Needed
- Ankle dorsiflexion to allow full depth
- Hip flexion for upright torso
- Hamstring flexibility for leg extension
Build Up First
- Proficiency in bodyweight pistol squat
- Single-leg balance competency
- Goblet squat mastery
Also known as
Single-Leg Kettlebell Squat, Kettlebell One-Leg Squat, Goblet Pistol Squat
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