Kettlebell Pistol Squat
An advanced compound strength exercise that works the quads, using a kettlebell.
Starting position
End position
How to Do Kettlebell Pistol Squat
- Pick up a kettlebell with two hands and hold it by the horns. Hold one leg off of the floor and squat down on the other.
- Squat down by flexing the knee and sitting back with the hips, holding the kettlebell up in front of you.
- Hold the bottom position for a second and then reverse the motion, driving through the heel and keeping your head and chest up.
- Lower yourself again and repeat.
Muscles Worked
Alternatives to Kettlebell Pistol Squat
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Smith Machine Pistol Squat
An intermediate compound strength exercise that works the quads, using a machine.
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2
Squat Jerk
An advanced compound strength exercise that works the quads, using a barbell.
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3
Barbell Squat To A Bench
An advanced compound strength exercise that works the quads, using a barbell.
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4
Box Squat with Chains
An advanced compound strength exercise that works the quads, using a barbell.
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5
Front Barbell Squat
An advanced compound strength exercise that works the quads, using a barbell.
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6
Front Barbell Squat To A Bench
An advanced compound strength exercise that works the quads, using a barbell.
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7
One Leg Barbell Squat
An advanced compound strength exercise that works the quads, using a barbell.
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8
Weighted Sissy Squat
An advanced compound strength exercise that works the quads, using a barbell.
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9
One-Arm Overhead Kettlebell Squats
An advanced compound strength exercise that works the quads, using a kettlebell.
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10
Barbell Full Squat
An intermediate compound strength exercise that works the quads, using a barbell.
Frequently Asked Questions
What muscles do kettlebell pistol squat work?
Kettlebell Pistol Squat primarily works the quads. The calves, glutes, hamstrings and shoulders assist as secondary muscles.
What equipment do I need for kettlebell pistol squat?
Kettlebell Pistol Squat uses kettlebell.
Kettlebell Pistol Squat: is it suitable for beginners?
Kettlebell Pistol Squat is rated advanced. High skill or high load. Worth earning rather than starting with.
What can I do instead of kettlebell pistol squat?
Smith Machine Pistol Squat, Squat Jerk, Barbell Squat To A Bench train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my kettlebell pistol squat reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; kettlebell pistol squat can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Kettlebell Pistol Squat with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.