Glutes exercise · kettlebell
Kettlebell Pistol Squat
The kettlebell pistol squat is a kettlebell exercise that targets the glutes, with the quadriceps, hamstrings and calves assisting.
- Target muscle
- Glutes
- Also works
- Quadriceps, hamstrings, calves
- Equipment
- Kettlebell
- Body part
- Upper legs
How to do the kettlebell pistol squat
- Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands.
- Lift your left foot off the ground and extend it forward, keeping it parallel to the ground.
- Slowly lower your body down into a squat position, keeping your right foot flat on the ground and your left leg extended.
- Pause for a moment at the bottom of the squat, then push through your right heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the glutes. The quadriceps, hamstrings and calves work as secondary muscles. See all glute exercises or every kettlebell exercise.
