Kettlebell Pistol Squat

Legs · Bodyweight · one side at a time

How to do it

Standing on one leg, the other extended in front. Lower under control all the way, keeping your heel down, and stand back up. It demands strength, ankle mobility and balance at once. You feel quad and glute of the standing leg. If you cannot get there, hold something or squat to a box: it is a progression, not a test.

Variants

The drawing holds a kettlebell as a counterweight, which stops you falling backwards. With empty hands it is the same exercise, and harder.

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Glutes, Core

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