Kettlebell Pistol Squat

Body region

• Legs
• Glutes

Equipment

• Kettlebell

Technique

1. Hold a kettlebell by the horns at your chest, or out in front as a counterweight.
2. Stand on one leg with the other leg lifted in front.
3. Sit down and back on the standing leg until the hamstring touches the calf.
4. Drive up through the whole foot, keeping the free leg off the floor.
5. Switch legs after the reps.

Cues

• Keep the weight close and the heel down.
• Master the bodyweight pistol squat first.
• Choose a light kettlebell.

Common mistakes

• Using a kettlebell that is too heavy for your balance.
• The heel lifting.
• Dropping into the bottom.
• The knee collapsing inward.

Alternatives

• Bulgarian Split Squat
• Bodyweight Split Squat
• Bodyweight Squat