Assisted Kettlebell Pistol Squat
The Assisted Kettlebell Pistol Squat is a kettlebell exercise that primarily targets the quads, with assistance from the hamstrings, glutes. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Assisted Kettlebell Pistol Squat
- 1Stand tall, holding a kettlebell with both hands in front of you for balance, and lift one leg in front of you off the floor.
- 2Slowly lower yourself down on your standing leg, keeping your lifted leg straight, then push back up to standing while holding the kettlebell for support.
Coach tips
- Keep your chest up and look straight ahead—don't let your posture collapse.
- Use the kettlebell to help with balance, but don't rely on it to pull yourself up.
- Go as low as you comfortably can, aiming for control, not speed.
Train quads smarter
One rep, one set. Hypro turns the Assisted Kettlebell Pistol Squat into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Assisted Kettlebell Pistol Squat weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much quads you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Assisted Kettlebell Pistol Squat fits right into proven hypertrophy and strength templates.
For optimal quads hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
