kettlebell pistol squat
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.
Difficulty
Equipment: kettlebell
Duration: 30seconds
Calories: ~7.5/per minute
STRENGTH
Target Muscle
glutesLOWER POST
Secondary Muscles
quadricepshamstringscalves
Instructions
- Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands.
- Lift your left foot off the ground and extend it forward, keeping it parallel to the ground.
- Slowly lower your body down into a squat position, keeping your right foot flat on the ground and your left leg extended.
- Pause for a moment at the bottom of the squat, then push through your right heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
