Last Updated on 7 July 2025 by Greg Brookes
The kettlebell pistol squat is one of the most advanced and rewarding lower-body movements you can master. It trains not just raw strength, but mobility, stability, and body control in a way that few exercises can match.
Over the years coaching clients from all backgrounds, I’ve found this movement to be a game-changer for building resilient legs and improving athletic performance. Whether you’re a seasoned lifter or a mobility-focused mover, the pistol squat is a movement that demands full-body integration and gives you strength that transfers to real life.
Let’s break it down properly so you can progress safely, with confidence.
What is a Kettlebell Pistol Squat?
The kettlebell pistol squat, or single-leg squat, is arguably the ultimate leg exercise.
It demands balance, stability, strength, and joint mobility to perform well. The rewards are worth the effort. When performed correctly, kettlebell pistol squats develop powerful, balanced legs with excellent control and resilience.
This makes them perfect for both athletic performance and injury prevention.
Mastering this single-leg variation also accelerates results more efficiently than many bilateral leg movements that require heavy loading and high volume.
Why It Matters
The pistol squat is a top-tier functional exercise for building unilateral strength, stability, and correcting muscular imbalances. Though it’s advanced, the rewards are wide-ranging.
- Improved ankle and hip mobility
- Increased glute and core strength
- Enhanced balance, posture, and proprioception
- Greater explosiveness for jumping and sprinting
- Better injury resilience and athletic coordination
Because it’s performed on one leg, it magnifies any weakness or compensation. That makes it a great diagnostic tool as well as a training staple.
Muscles Worked
This is a full-body movement disguised as a leg exercise. Here’s a deeper look at what’s involved:
- Quadriceps: The primary mover throughout the squat
- Gluteus Maximus, Medius, Minimus: Stabilise and drive hip extension
- Hamstrings: Control the descent and assist with knee stability
- Gastrocnemius (Calves): Helps with balance and ankle support
- Rectus Abdominis & Obliques: Maintain trunk integrity
- Lower Back (Erector Spinae): Supports spinal posture under load
- Deltoids & Shoulder Stabilisers: Active when holding the kettlebell
It’s also deceptively cardiovascular, especially when performed for reps. This is due to the muscular demand and focus required.
Step-by-Step Instructions
The unassisted version is performed on one leg, with the other extended in front. You squat to full depth, pause, and return to standing. All while holding a kettlebell for load and counterbalance.
Technique Breakdown
- Extend one leg straight ahead and curl your toes back
- Hold a kettlebell with both hands at chest height
- Keep shoulders packed and chest lifted
- Shift weight into the heel and midfoot of your standing leg
- Push the hips back and lower slowly to full depth
- Pause for 2–3 seconds at the bottom
- Drive through the heel to stand back up
- Keep the body tight and controlled throughout
Watch a Video of the Kettlebell Pistol Squat in Action:
Common Mistakes to Avoid
- Falling backwards due to poor ankle mobility or weak glutes
- Letting the knee cave in on descent
- Relying too much on momentum instead of control
- Holding breath or losing tension during the lift
Correct these by elevating the heel, bracing through the core, and progressing gradually through drills.
Coach’s Insight: Greg’s Take
I love using pistol squats with clients. Not just as a strength move, but as a teaching tool.
They expose asymmetries, weak links, and mobility limitations fast. Plus, there’s something empowering about building up to them.
One thing I remind clients constantly: control is everything. If you’re wobbling or crashing into the bottom, you’re not owning the movement. Start slow, use progressions, and build a body that’s not just strong. Build one that’s smart.
Warm-Up Drills
- Hip CARs (Controlled Articular Rotations)
- Ankle mobility rockers
- Deep goblet squat holds (10–30 sec)
- Single-leg glute bridges
Spend 5–8 minutes on these before training to improve performance and reduce injury risk.
Progressions and Regressions
Not everyone can dive straight into a full pistol squat. And that’s okay. Progress through these steps to build up the mobility, balance, and strength required.
1. Bodyweight Pistol Squat to a Bench
Use a bench, box, or sturdy chair. Higher means easier. Lower under control onto the object, pause, then either stand using both legs or push back up with the working leg.
Top Tip: Avoid rocking forward to stand. Instead, brace hard and push through the heel and midfoot.
Practice Goal: 3 sets of 5 reps per leg.
2. TRX-Assisted Pistol Squat
Using a TRX or resistance band, perform the full range of motion while using minimal assistance only when needed. This is usually at the lowest point.
Top Tip: Use only one strap or a light resistance band to prevent cheating.
Practice Goal: 3 sets of 5 reps per leg.
3. Pistol Squat on a Box
By standing on a box or bench, the non-working leg can hang freely. This bypasses hip flexor or hamstring tightness that might otherwise limit the movement.
Top Tip: Use a wide, stable surface like a weight bench to avoid tipping.
Practice Goal: 3 sets of 5 reps per leg.
4. Pistol Squat with Heel Elevation
Falling backwards? You might have weak core engagement, limited hip flexion, or poor ankle dorsiflexion.
Try weightlifting shoes, a slope, or a plate under the heel to make the movement more accessible.
Top Tip: A BOSU or stability pad adds extra core and balance work.
Practice Goal: 3 sets of 5 reps per leg.
5. Kettlebell Pistol Squat
Once bodyweight proficiency is there, it’s time to load up.
Holding a kettlebell in front adds resistance and serves as a counterbalance to help you stay upright. You can use a goblet hold or rack a bell in each hand for added challenge.
Top Tip: Keep shoulders down and avoid shrugging during the hold.
Practice Goal: 3 sets of 5 reps per leg before progressing load.
Programming Tips and Reps
- Strength Focus: 3–5 sets of 3–5 reps with longer rest
- Mobility Control: Tempo reps (3 sec down) or paused reps at the bottom
- Superset Circuit: Pair with upper-body pulling or pushing movements for time-efficient workouts
Comparison to a Similar Movement
Compared to a standard bodyweight or goblet squat:
- Pistol squats develop greater balance and single-leg control
- They address asymmetries often masked by bilateral movements
- Require significantly more mobility in hips, knees, and ankles
Use both squat styles strategically. But if you want a challenge that delivers athletic strength, the pistol squat delivers.
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Frequently Asked Questions
Try the box variation. It removes the need to hold the leg fully extended.
Start with 8–12kg. Increase only after you can perform controlled bodyweight reps.
Not recommended. 2–3 times per week is ideal. Let joints and stabilisers recover.
You may lack ankle dorsiflexion, core tension, or hip mobility. Use a heel lift to assist while you address the limitation.
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