Exercise
KETTLEBELL PISTOL SQUAT
Form cues
About
The kettlebell pistol squat is a single-leg squat performed to full depth while holding a kettlebell at chest height as a counterbalance. The extended free leg must stay off the floor throughout, requiring not only extreme quad and glute strength but also ankle dorsiflexion mobility, hip flexibility, and full-body coordination.
Instructions
Step-by-step technique
Single-Leg Position with KB
Stand on one leg, holding a kettlebell with both hands at chest height, arms slightly bent.
Extend the Free Leg
Extend the free leg forward, keeping it off the floor.
Hinge and Begin to Lower
Hinge your hips back and begin to lower down on the single leg, keeping the heel pressed into the floor.
Descend as Deep as Possible
Descend as deep as possible — ideally until the hamstring touches the calf — while keeping the free leg extended.
Drive Through Heel to Stand
Drive powerfully through the heel to return to the standing position without touching the free foot down.
Complete Reps and Switch Sides
Common mistakes
What goes wrong — and why
Heel rising off the floor
The heel lifts in the descent, indicating insufficient ankle dorsiflexion or calf flexibility.
Work ankle mobility with wall ankle stretches and elevated heel squats. Build pistol strength using a box to limit depth until mobility improves.
Free leg dropping
The extended leg drops toward the floor at the bottom, disrupting balance.
Consciously flex the hip and quadriceps of the free leg to maintain it at parallel. Bands around the free foot attached to a high point can provide proprioceptive feedback.
Using momentum at the bottom
A small bounce or momentum is used to reverse out of the bottom position.
Practice pause pistol squats — hold the bottom position for 2–3 seconds before driving up. This eliminates the stretch reflex and builds true strength.
Variations · Progressions · Regressions
Adaptations for every level
Assisted Pistol Squat
Hold a TRX strap or door frame with both hands to assist the movement and learn the motor pattern before going unassisted.
Box Pistol Squat
Squat down to a box at a height you can control, building depth progressively as strength and mobility improve.
Weighted Pistol Squat
Hold a heavier kettlebell or hold weights in both hands to increase the strength demand beyond bodyweight.