Pistol Squat (Kettlebell)

A challenging single-leg squat performed with a kettlebell held at chest height for counterbalance, requiring significant mobility and leg strength.

Instructions

1. Stand upright and hold one kettlebell by the horns at chest height with both hands.
2. Lift one foot slightly off the ground and position your weight entirely on the opposite leg.
3. Squat down by flexing the knee and hips of the supporting leg, sitting back with your hips.
4. Keep the kettlebell elevated at chest height throughout the descent to serve as a counterbalance.
5. Descend as deeply as your mobility allows, ideally until your hamstring contacts your calf.
6. Hold the bottom position briefly, maintaining balance and control.
7. Drive through the heel of your supporting leg to extend the knee and hip, returning to the starting position.
8. Keep your upper body upright and your chest up throughout the movement.
9. Complete the desired number of repetitions on one leg before switching to the other side.

Tips

• Use the kettlebell as a counterbalance; the weight helps offset your bodyweight and aids in achieving proper depth.
• Warm up thoroughly and develop strength on both legs equally to prevent imbalances.
• If you lack the mobility for a deep pistol squat, perform partial repetitions or use a higher kettlebell to elevate your center of gravity.
• Keep your non-working leg extended in front of you or to the side for balance.
• Focus on controlled lowering rather than bouncing out of the bottom position.
• Strengthen supporting muscles with other single-leg exercises if you struggle with stability.