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Weighted Pistol Squat
Advanced unilateral squat holding weight that targets quads, glutes, and hamstrings to build single-leg strength, balance, and mobility; ideal for progressing beyond bodyweight pistols.
About Exercise
Equipment
Kettlebell, Dumbbells, Plates
Difficulty
5/5 • Advanced
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Lower Back, Calves
Popularity Score
5
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
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus
Abs
5/10Rectus Abdominis
Lower Back
4/10Erector Spinae
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
5-12 reps
Rest Between Sets
90-120 seconds
How to Perform
Stand tall with feet hip-width apart, holding a kettlebell goblet-style at your chest. Engage core, extend one leg forward with foot flexed.
- Shift weight to standing leg, lift non-working leg straight forward.
- Hinge at hips and bend knee to lower body slowly, pushing hips back.
- Extend arms forward if needed for counterbalance, keep heel planted.
- Descend until thigh parallels ground or hamstring touches calf.
- Pause briefly at bottom, maintain upright torso.
- Drive through heel to stand, keeping non-working leg extended.
- Switch legs after reps, reset balance.
Coaching Tips
Form Cues
- Knee tracks over toes
- Chest up, eyes forward
- Core tight, back straight
- Heel down throughout
- Control descent
- Drive through mid-foot
Breathing
Inhale during descent, brace core, exhale forcefully during ascent.
Tempo
3-1-1
Range of Motion
Lower until thigh parallel to ground or full depth with hamstring to calf; extend non-working leg parallel to floor.
Safety
Safety Notes
- Master bodyweight pistol first
- Avoid with knee or ankle pain
- Ensure knee alignment to prevent valgus
- Start with light weight
- Consult professional for injuries
- Maintain spinal neutrality
Spotting
Not recommended; use self-supported variations or box for regression if balance fails.
Common Mistakes
- Knee caves inward
- Leaning forward excessively
- Using momentum to rise
- Non-working leg drops
- Incomplete depth
- Poor balance without counterbalance
When to Avoid
- Acute knee injuries
- Hip impingement
- Ankle instability
- Lower back pain
Flexibility Needed
- Ankle dorsiflexion for depth
- Hip flexion and rotation
- Hamstring flexibility
Build Up First
- Master bodyweight pistol squat
- Single-leg balance proficiency
- Core stability competency
Also known as
Loaded Pistol Squat, Single-Leg Weighted Squat, Kettlebell Pistol Squat
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