Exercise guide · Advanced · Compound

Kettlebell Pistol Squat: How to Do It & Muscles Worked

The kettlebell pistol squat is a challenging single-leg squat variation that targets the glutes, quadriceps, hamstrings, and calves. It requires significant strength, balance, and mobility, as well as experience with both pistol squats and kettlebell handling.

Primary muscles
Glutes
Secondary muscles
Hamstrings , Calves , Quads
Equipment
Kettlebell
Level · type
Advanced · Compound
Demonstration of the kettlebell pistol squat
Front view: muscles worked by the kettlebell pistol squat. Primary: glutes. Secondary: hamstrings, calves and quads.
Back view: muscles worked by the kettlebell pistol squat. Primary: glutes. Secondary: hamstrings, calves and quads.
Primary Secondary

How to do the kettlebell pistol squat

  1. Step 1: Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands.
  2. Step 2: Lift your left foot off the ground and extend it forward, keeping it parallel to the ground.
  3. Step 3: Slowly lower your body down into a squat position, keeping your right foot flat on the ground and your left leg extended.
  4. Step 4: Pause for a moment at the bottom of the squat, then push through your right heel to return to the starting position.
  5. Step 5: Repeat for the desired number of repetitions, then switch legs.

Sets, reps and programming

Suggested sets, reps and rest for the kettlebell pistol squat by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Kettlebell Pistol Squat alternatives

More exercises that train the glutes as their main target:

More glutes exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.