GymPlan AIKettlebell Pistol Squat
Kettlebell Pistol Squat is an expert compound kettlebell exercise that mainly works your quads, with help from your calves, glutes, hamstrings and shoulders.
How to do the 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
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Track your kettlebell pistol squat with GymPlan AI
Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.
Start your free trialKettlebell Pistol Squat alternatives
Exercises that train the same main muscle, including options with other equipment.
SquatBarbell · Beginner
Goblet SquatDumbbell · Beginner
Leg PressMachine · Beginner
Bodyweight SquatBodyweight · Beginner
Cable DeadliftsCable · Beginner
Weighted SquatOther · IntermediateFAQ
What muscles does the kettlebell pistol squat work?
It mainly works your quads; your calves, glutes, hamstrings and shoulders assist.
How many sets and reps of kettlebell pistol squat should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the kettlebell pistol squat good for beginners?
It is an advanced movement. Build a base with simpler exercises for the same muscles first, and learn it with light weight or a coach.