Male

Kettlebell Pistol Squat

Muscles involved

The kettlebell pistol squat is a demanding test of leg strength, mobility, and balance, but you can build up to it smoothly. To progress without ruining your form, start by mastering bodyweight single-leg squats or box variations before picking up external weight. When you are ready, adding a light kettlebell held at chest height actually provides a helpful counterweight, making it easier to keep your torso upright during the deep descent. As your balance and power improve, you can increase the weight to sculpt extremely strong quadriceps and buttocks while keeping your movement mechanics tight and stable.

How to do it

1. Stand on one foot, extending the other leg forward with the foot elevated. 2. Hold a kettlebell with both hands at shoulder height. 3. Descend by bending the supporting knee, keeping your back straight. 4. Rise by pushing with your heel and repeat before changing legs.

Equipment required

Pesas rusas

Muscles worked

Tips

- If you lack flexibility, place a small support under the heel of the supporting leg. - Keep the kettlebell firm against your chest to help maintain balance. - Do not let the knee of the supporting leg move inward when descending.