Kettlebell Pistol Squat

Quads, Glutes, Adductors, CoreKettlebell

The kettlebell pistol squat is a single-leg exercise that builds leg strength, joint mobility, and balance. Holding the bell at your chest acts as a counterweight to help maintain your center of gravity.

How to do it

1Stand tall, holding the kettlebell at chest height with both hands.

2Shift your weight onto one leg, extending the other leg straight out in front of you.

3Smoothly squat down on your standing leg, driving your hips back while keeping the free leg off the floor.

4Pause briefly at the bottom while keeping your core tight.

5Drive through the heel of your standing leg to return to the starting position.

Common mistakes

Shifting weight onto your toes and lifting your heel, overloading the knee joint.

Excessive rounding of your back, reducing weight control and straining the lower spine.

Letting the working knee collapse inward, putting unwanted stress on the ligaments.

Breathing

Inhale as you lower into the squat, and exhale as you drive back up.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.