Kettlebell Pistol Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Kettlebell
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Soleus, Quadriceps
- Intensity
- high
- Category
- strength
- Skill Level
- advanced
- Estimated Calories
- 6.5
- Alternate Names
- Single Leg Kettlebell Squat
Visualised Target Muscle Groups
Front
Back
How to: Kettlebell Pistol Squat
- Stand on one leg while holding a kettlebell in front of you with both hands.
- Bend the knee of the standing leg and lower your body into a squat, allowing the kettlebell to descend toward the ground.
- Keep your chest upright and gaze forward throughout the movement.
- Push through your heel to return to the standing position.
- Repeat for the desired number of repetitions on one leg before switching sides.
Common Mistakes
- Allowing the knee to collapse inward during the squat.
- Rounding the back instead of maintaining a neutral spine.
- Not going deep enough on the squat.
Modifications
- Use a wide stance to help with balance.
- Hold onto a railing or stable surface for support when learning the movement.
Tips
- Focus on balance to maintain stability while lowering your body.
- Keep your core engaged to support your spine.
- Perform the squat slowly to ensure control throughout the movement.
Kettlebell Pistol Squat Alternatives
Tags
kettlebell
squat
strength
balance
thighs
glute
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