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Kettlebell Pistol Squat

QuadsKettlebellAdvancedCompound
Kettlebell Pistol Squat — start position
Start
Kettlebell Pistol Squat — finish position
Finish
Muscles worked
PrimaryQuads
SecondaryCalves, Glutes, Hamstrings, Shoulders

How to do it

  1. 01

    Pick up a kettlebell with two hands and hold it by the horns. Hold one leg off of the floor and squat down on the other.

  2. 02

    Squat down by flexing the knee and sitting back with the hips, holding the kettlebell up in front of you.

  3. 03

    Hold the bottom position for a second and then reverse the motion, driving through the heel and keeping your head and chest up.

  4. 04

    Lower yourself again and repeat.

In the app

Kettlebell Pistol Squat appears when you own a kettlebell and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have a kettlebell

Same movement pattern, same primary muscles — swap by what you have.

With barbell
With bodyweight
With dumbbell

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