Pistol Squat tutorial
The pistol squat is a full-depth squat on one leg while the other leg is held straight out in front; holding a kettlebell at the chest acts as a counterbalance. It demands strength, balance and ankle and hip mobility at the same time and is suited to advanced athletes.
How to perform
- Hold a kettlebell by the horns at your chest and stand on one leg.
- Lift the free leg slightly forward and brace your core.
- Push your hips back and bend the standing knee while extending the free leg straight out in front.
- Lower under control as deep as you can, ideally until the thigh is below the knee.
- Drive through the whole standing foot to rise back to standing.
- Complete the reps on one leg, then switch.
Breathing: Inhale as you lower and exhale as you stand back up.
Key tips
- Push the kettlebell slightly forward to improve balance.
- Keep the heel of the standing foot flat on the floor.
- To learn it, first lower onto a bench and stand back up from it.
Common mistakes
- Standing knee collapsing inward
- Heel lifting off the floor
- Dropping into the bottom and bouncing out
Safety: People with knee pain or limited ankle mobility should start with a single-leg box squat or an assisted version holding a support.
Legs (quads)Primary muscle
KettlebellEquipment
ProfessionalLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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