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Quads

Kettlebell Pistol Squat

The Kettlebell Pistol Squat is a strength exercise with a kettlebell for your quads. Share of the load in the Zulta muscle model: gluteus maximus 20%, quads (vastus lateralis) 18% and quads (vastus medialis) 16%.

Level: AdvancedEquipment: KettlebellMulti-joint (compound)Unilateral: one arm or leg at a time
Kettlebell Pistol Squat demonstration

How to do it

  1. Hold a kettlebell by the horns at chest height and stand on one leg.
  2. Lift the other leg straight out in front of you.
  3. Sit down on the standing leg, pushing the kettlebell slightly forward as a counterweight.
  4. Descend until the hip is fully below the knee, free leg parallel to the floor.
  5. Drive through the standing foot to stand tall, then switch legs after the set.

Tips

  • The bell in front helps you balance: use it to stay over the mid-foot.
  • Brace the core so the free leg stays up at the bottom.

Common mistakes

  • Rounding the lower back in the bottom position.
  • Letting the standing heel lift.
  • Bouncing out of the bottom.

Muscles worked by the Kettlebell Pistol Squat

  • Gluteus maximus Primary20%
  • Quads (vastus lateralis) Primary18%
  • Quads (vastus medialis) Primary16%
  • Gluteus medius Secondary12%
  • Quads (rectus femoris) Secondary8%
  • Adductors Minor6%
  • Hamstrings (biceps femoris) Minor4%
  • Calves (soleus) Stabilizer4%
  • Upper abs Stabilizer3%
  • Hamstrings (semitendinosus/-membranosus) Stabilizer3%
  • Hip flexors Stabilizer3%
  • Obliques Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Squatting on one leg: quads and glute max carry all the body weight, glute medius stops the knee caving, and the free leg is held by the hip flexors.

Kettlebell Pistol Squat alternatives

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Frequently asked questions

What muscles does the Kettlebell Pistol Squat work?

Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The gluteus medius and quads (rectus femoris) assist.

Is the Kettlebell Pistol Squat good for beginners?

The Kettlebell Pistol Squat is rated advanced. If you are new, learn the Assisted Pistol Squat first and build up from there.

What is a good alternative to the Kettlebell Pistol Squat?

For example the Assisted Pistol Squat, TRX Pistol Squat and Skater Squat. They train mostly the same muscles, some with different equipment.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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