Exercise guide
Kettlebell Pistol Squat
The Kettlebell Pistol Squat is an advanced single-leg squat performed while holding a kettlebell in front of the body. The quadriceps provide the main effort, while the glutes, hamstrings, calves, and shoulders help stabilize the movement.
Training context
Setup Cues for the Kettlebell Pistol Squat
Holding the kettlebell forward can act as a counterbalance, but it also adds external load. The athlete should first be able to control an assisted or bodyweight pistol through an appropriate range.
A box, suspension strap, or partial range may be used while developing mobility and strength. Full depth is not required if the support heel lifts or the knee loses control.
Technique overview
Keep the support foot fully planted
Hold the kettlebell securely at chest height and lift the free leg. Sit down over the support leg while allowing the knee to travel naturally over the planted foot. Pause at the lowest controlled point, then drive through the whole foot to stand. Keep the free leg and kettlebell from pulling the torso off balance.
Treat this as an overview and use a range, pace, and setup you can control.