Pistol Squat (Kettlebell)
Also called Kettlebell Pistol Squat, KB Pistol Squat
How to do it
Hold a kettlebell by the horns at chest height and balance on one leg with the other extended forward. Sit down into a controlled pistol squat while keeping the full foot planted, then drive through that leg to stand. Complete the set and repeat on the other side.
Setup
Hold one kettlebell securely by the horns at the chest as a counterweight. Balance over one full foot, extend the free leg forward, square the hips, and keep the elbows close.
Where you should feel it
In the working quad and glute with the hamstring assisting, while the core, calf, hips, and front shoulders stabilize the body and bell. Keep the planted heel down.
When to use it
Use for loaded pistol-squat strength when a front counterweight improves balance or allows progression beyond bodyweight. Perform controlled sets of 5-10 reps per side.