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Quadriceps

Kettlebell Pistol Squat

Kettlebell Pistol Squat (Start)Kettlebell Pistol Squat (End)
LevelExpertEquipmentKettlebellMechanicCompoundForcePush

An advanced single-leg squat holding a kettlebell as a counterweight to help you sit deeper.

Strength
Primary musclesQuadriceps
Secondary musclesCalvesGlutesHamstringsShoulders

Energy burned

≈ 44 kcalFor 3 × 8–12, rest 90s · ≈ 7.6 kcal/min

Estimate range 33–55 kcal (±25 %)

Muscle mass worked32 %
Effort during a set14.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Stand on one leg holding a kettlebell by the horns at your chest.
  2. 2Extend your free leg forward.
  3. 3Keep your core braced and your weight over the whole foot.

How to perform

  1. 1Push your hips back and bend your knee to squat down on one leg.
  2. 2Lower as far as you can with control while keeping your heel flat.
  3. 3Drive through your foot to stand back up.
  4. 4Complete the set and switch legs.

Alternatives

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More with Kettlebell

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Stretches for Quadriceps

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