kettlebell pistol squats Muscles Worked

Squats are an extremely functional exercise as they teach us to maintain a neutral spine while bending down to pick things up from the legs instead of the back. The pistol squat is a unilateral version that really challenges your ankle and knee stability, as well.

Diagram of primary and secondary muscles worked from Kettlebell pistol squats

Muscles Targeted

Primary Muscles

Quads Glutes Hamstrings

Secondary Muscles

Biceps Abs

How to do Kettlebell pistol squats

Begin standing with all your weight in one leg. Hold a kettlebell at your chest with both hands so that arms are bent.

Sit the hips down and back as you squat down while driving the knee of the working leg outward. The non-working leg will shoot forward, straightened to allow you to squat lower.

Once the hips are below the knees, reverse the motion as you stand back up and straighten both legs.

Repeat for the desired repetitions on both legs.


Animation of how to do Kettlebell pistol squats