Library / Quadriceps
Kettlebell Pistol Squat
Kettlebell · Squat · Compound
Quadriceps GlutesAdductorsCalves Joint friendly
Default prescription & biomechanics
- Primary muscles
- Quadriceps
- Secondary muscles
- Glutes, Adductors, Calves
- Equipment
- Kettlebell
- Movement pattern
- Squat (Push force)
- Difficulty
- Intermediate
- Working rep range
- 5-8 reps per set
- Between-set interval
- 150 seconds rest
Step-by-step coaching cues
- Stand holding a kettlebell in front of your chest with both hands.
- Lift one leg straight out in front of you.
- Slowly lower your body into a squat, keeping the lifted leg extended.
- Go as low as comfortable, maintaining balance.
- PT Cue: Keep your back straight and chest up throughout the movement.
Joint & safety considerations
No specific joint contraindications are flagged for Kettlebell Pistol Squat. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| 45-Degree Sled Leg Press | Machine swap | Machine |
| Barbell Bench Squat | Barbell swap | Barbell |
| Barbell Box Squat | Barbell swap | Barbell |
| Barbell Clean Grip Front Squat | Barbell swap | Barbell |
| Barbell Full Squat | Barbell swap | Barbell |
| Barbell Single Leg Split Squat | Barbell swap | Barbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.