strength
Kettlebell Pistol Squat
Works the quadriceps, using kettlebells.
Specification
| Equipment | kettlebells |
| Primary muscles | quadriceps |
| Secondary muscles | calves, glutes, hamstrings, shoulders |
| Mechanic | compound |
| Force | push |
| Level | expert |
| Category | strength |
How to do it
- 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.
Test it
This is one of the three lifts that get judged in competition, which means there is a real distribution to measure yourself against.