All Fours Quad Stretch
QuadsBodyweight
IntermediateStretching
Kettlebell Pistol Squat
Primary muscles
Quads
Secondary muscles
Calves · Glutes · Hamstrings · Shoulders
Equipment: Kettlebell
Level: Advanced
General guidance
- Sets
- 3–4
- Reps
- 8–12
- Rest (seconds)
- 60–120
Start light, keep a controlled form, stop if you feel pain.
Step-by-step instructions (in English)
- Pick up a kettlebell with two hands and hold it by the horns. Hold one leg off of the floor and squat down on the other.
- Squat down by flexing the knee and sitting back with the hips, holding the kettlebell up in front of you.
- Hold the bottom position for a second and then reverse the motion, driving through the heel and keeping your head and chest up.
- Lower yourself again and repeat.
Related exercises
General fitness information, not medical advice. Check with a doctor before starting a program.