It's a single-leg squat, meaning you squat on one leg while holding a kettlebell.

This exercise works your thigh muscles (quadriceps and hamstrings), your glutes (buttocks muscles), and your core muscles (abs and lower back).

Because it requires balance and strength, it improves your overall athletic performance and functional fitness – meaning it helps you do everyday tasks more easily.

It's a great way to build muscle in your legs and improve your strength.

Mastering this exercise takes time and practice, but the benefits are worth it. Start slowly and focus on good form to avoid injury.

If you're new to this, start with easier exercises to build the necessary strength and balance before attempting a full pistol squat. Examples include regular squats, single-leg squats without weight, and lunges.

Improves balance: Because you're standing on one leg, this exercise really helps you improve your balance and coordination. It makes your body better at knowing where it is in space.

Strengthens your core: To keep steady while doing a pistol squat, you need to use your stomach muscles (core). This exercise makes your core stronger and more stable.

Increases flexibility: Doing pistol squats helps make your hips and ankles more flexible. It stretches these areas, allowing for a greater range of motion.

Helps with everyday activities: The movements in a pistol squat are similar to things you do in everyday life, like getting up from a chair or going up and down stairs. So, it improves your overall fitness for daily tasks.

Find Your Balance: Slowly shift your weight onto one leg. Lift the other leg straight out in front of you. This takes practice!

Keep it Steady: Tighten your stomach muscles. Keep your back straight as you go down. Don't let your back curve.

Go Down Slowly: Bend your standing knee and lower yourself down, keeping your lifted leg straight out in front. Try to go as low as you can comfortably without your knee going past your toes.

Push Back Up: Use your leg muscles and core strength to push yourself back up to a standing position. Keep your balance!

Switch Sides: Do the same number of squats on your other leg. Remember to keep your back straight and your core engaged.

Make it Harder (Optional): To make it tougher, try going down more slowly, or pause briefly at the bottom of the squat before standing back up.

Kettlebell Goblet Squat: This is a great starting point. You hold the kettlebell close to your chest and squat down. It builds leg and core strength, improves balance, and helps you learn good squatting technique. It's easier than the pistol squat because both feet are on the ground.

Kettlebell Swing: This is a more dynamic exercise. You swing the kettlebell between your legs and up to chest height. It works your glutes, hamstrings, and core, and is a good cardio workout. It's different from the pistol squat because it's explosive, not slow and controlled.

Kettlebell Lunge Pass Through: This combines lunges with a core challenge. You step forward into a lunge while passing the kettlebell between your legs. It builds leg strength and improves balance and coordination. It's a functional movement, meaning it mimics real-world actions.

Each exercise offers unique benefits while still targeting the same main muscles as the pistol squat. Start with the goblet squat to build a strong base, then try the others. Find what works best for you!

Kettlebell Goblet Squat: Hold the kettlebell close to your chest. This helps you squat correctly and makes it easier to learn. It works your thighs, bottom, and core muscles.

This is a good exercise for people just starting out or those who want to improve their squatting technique. It's more controlled than a pistol squat, helping you build good habits.

Kettlebell Front Squat: Hold the kettlebell in front of your shoulders. This works your thigh muscles (quadriceps), the back of your thighs (hamstrings), and your bottom (glutes). It also makes your core stronger.

The front squat is great for posture. Because you hold the weight in front, it helps you stand up straighter and builds strength in a more upright position.

Kettlebell Turkish Get-Up (Squat Style): This is a bit harder, but it's really good for your whole body. You use lots of muscles, including your core and legs, to get up and down. It improves your overall fitness.

The Turkish Get-Up is a more complex movement than the others. It challenges your balance and coordination, making you stronger and more stable in everyday life.

These exercises all work similar muscles but in different ways. Try them all to find what you like best and keep your workouts interesting.

Keep your back straight: Don't let your back round or curve. Keep it straight from your neck to your lower back. This protects your spine and makes the exercise work better.

Tighten your tummy muscles: Squeeze your stomach muscles hard throughout the whole exercise. This helps you balance and supports your back.

Go slow and steady: Don't rush! Control each part of the movement. Focus on doing it correctly, not quickly. This is safer and more effective.

This exercise is hard, but it's very effective for building leg muscles. It challenges your entire body to work together.

Good form is super important to avoid injuries and get the most out of the exercise. Focus on each step carefully.

Start slowly. Don't try to do too many reps or use too much weight at first. Master the movement before increasing the challenge.

Keep your back straight and your core tight throughout the exercise. This helps protect your spine and maintain balance.

Your supporting leg should be straight, but not locked. A slight bend in the knee can help with stability.

Lower yourself down slowly and controlled, aiming to get your glutes close to the ground. Don't rush the movement.

Push back up using your leg muscles, maintaining a steady and controlled pace. Avoid jerking movements.

Practice regularly. Like any skill, consistency is key to improving your pistol squat. Start with assisted versions if needed.

Listen to your body. If you feel pain, stop and rest. Don't push yourself too hard, especially when starting out.