10 Best Kettlebell Pistol Squat Alternatives for Single-Leg Strength

The Kettlebell Pistol Squat is done standing with a kettlebell. Ranked closest by our scoring: Weighted Cossack Squats, the Single Leg Squat (Pistol) Male and the One Leg Squat.

No kettlebell heavy enough is sitting on the rack, but you still want the leg work the Kettlebell Pistol Squat gives you. Weighted Cossack Squats (male) is the closest loaded swap because it keeps a weight held at your chest while you sit onto one bent leg with the other straight out to the side, so one leg still does the lifting under real load. Without any weight at all, the Single Leg Squat (pistol) keeps the same one-foot-forward squat with your bodyweight alone.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Kettlebell Pistol Squat

Kettlebell Pistol SquatPlay demonstration
Primary muscle
Glutes
Equipment
Kettlebell
Difficulty
Advanced
Type
Compound

Secondary muscles: Quadriceps, Hamstrings, Calves

How to perform Kettlebell Pistol Squat
  1. Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands.
  2. Lift your left foot off the ground and extend it forward, keeping it parallel to the ground.
  3. Slowly lower your body down into a squat position, keeping your right foot flat on the ground and your left leg extended.
  4. Pause for a moment at the bottom of the squat, then push through your right heel to return to the starting position.
  5. Repeat for the desired number of repetitions, then switch legs.
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Ranked Kettlebell Pistol Squat Alternatives

10 substitutes, ranked by how closely each one matches the Kettlebell Pistol Squat on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Weighted Cossack SquatsPlay demonstration

    1. Weighted Cossack Squats

    99% match
    • Glutes
    • Weighted
    • Advanced
    • Compound

    A straight swap when you want to keep working the glutes.

    How to perform this exercise
    1. Stand with your feet wider than shoulder-width apart and toes pointing slightly outward.
    2. Hold a weight in front of your chest with both hands.
    3. Shift your weight to one side and lower your body by bending the knee of the side you shifted towards, while keeping the other leg straight.
    4. Go as low as you can while maintaining balance and keeping your chest up.
    5. Push through the heel of the bent leg to return to the starting position.
    6. Repeat on the other side, alternating between legs.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Kettlebell Pistol Squat
    • Equipment: free weights, the same as the Kettlebell Pistol Squat
    • Body position: standing, the same as the Kettlebell Pistol Squat
  2. Single Leg Squat (Pistol) MalePlay demonstration

    2. Single Leg Squat (Pistol) Male

    89% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound

    Use this when you have nothing to train with, because it works the glutes with bodyweight alone.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and arms extended in front of you.
    2. Lift your right foot off the ground and extend it forward.
    3. Slowly lower your body down by bending your left knee and pushing your hips back.
    4. Keep your chest up and your back straight as you lower yourself down.
    5. Lower until your left thigh is parallel to the ground, or as low as you can comfortably go.
    6. Pause for a moment at the bottom, then push through your left heel to return to the starting position.
    7. Repeat for the desired number of repetitions, then switch legs.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Kettlebell Pistol Squat
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Kettlebell Pistol Squat
  3. One Leg SquatPlay demonstration

    3. One Leg Squat

    89% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Extend one leg forward, keeping it off the ground.
    3. Bend your standing leg and lower your body down as if sitting back into a chair.
    4. Keep your chest up and your back straight.
    5. Push through your heel to return to the starting position.
    6. Repeat with the other leg.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Kettlebell Pistol Squat
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Kettlebell Pistol Squat
  4. Curtsey SquatPlay demonstration

    4. Curtsey Squat

    87% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg.
    3. Bend both knees as if you were curtsying, lowering your body towards the ground.
    4. Keep your torso upright and your weight on your front foot.
    5. Push through your front foot to return to the starting position.
    6. Repeat on the other side, stepping diagonally behind and across your body with your left foot.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Kettlebell Pistol Squat
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Kettlebell Pistol Squat
    • Balance: easier to stay steady on than the Kettlebell Pistol Squat
  5. Sled 45 Degrees One Leg PressPlay demonstration

    5. Sled 45 Degrees One Leg Press

    87% match
    • Glutes
    • Sled
    • Intermediate
    • Compound

    A good swap when you have a sled to work with, and it still works the glutes.

    How to perform this exercise
    1. Adjust the sled machine to a 45-degree angle.
    2. Sit on the sled machine with your back against the pad and your feet on the footplate.
    3. Place one foot on the footplate and extend your leg, pushing the sled away from you.
    4. Slowly bend your knee and lower the sled back to the starting position.
    5. Repeat with the other leg.
    6. Continue alternating legs for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Kettlebell Pistol Squat
    • Equipment: a machine, not free weights
    • Body position: standing, the same as the Kettlebell Pistol Squat
    • Balance: easier to stay steady on than the Kettlebell Pistol Squat
  6. Dumbbell Single Leg SquatPlay demonstration

    6. Dumbbell Single Leg Squat

    85% match
    • Glutes
    • Dumbbell
    • Advanced
    • Compound

    A good swap when you have dumbbells to work with, and it still works the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
    2. Extend one leg forward and keep it off the ground throughout the exercise.
    3. Bend your standing leg and lower your body down as if sitting back into a chair.
    4. Keep your chest up and your back straight.
    5. Pause for a moment at the bottom, then push through your heel to return to the starting position.
    6. Repeat for the desired number of repetitions, then switch legs.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Kettlebell Pistol Squat
    • Equipment: free weights, the same as the Kettlebell Pistol Squat
    • Body position: standing, the same as the Kettlebell Pistol Squat
  7. Split Squat With Dumbbells

    7. Split Squat With Dumbbells

    83% match
    • Quadriceps
    • Dumbbell
    • Intermediate
    • Compound

    A looser match: it works the quadriceps rather than the glutes.

    How to perform this exercise
    1. Position yourself into a staggered stance with the rear foot elevated and front foot forward.
    2. Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
    3. Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture througout the movement. Keep the front knee in line with the foot as you perform the exercise.
    4. At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: quadriceps, not glutes
    • Equipment: free weights, the same as the Kettlebell Pistol Squat
    • Body position: standing, the same as the Kettlebell Pistol Squat
  8. Kettlebell Turkish Get Up (Squat Style)Play demonstration

    8. Kettlebell Turkish Get Up (Squat Style)

    81% match
    • Glutes
    • Kettlebell
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by lying on your back with your legs extended and the kettlebell held in your right hand, arm fully extended above your shoulder.
    2. Bend your right knee and place your right foot flat on the ground, keeping your left leg extended.
    3. Pressing through your right foot, lift your hips off the ground, coming into a bridge position.
    4. Slide your left leg underneath your body, bending your left knee and placing your left foot flat on the ground.
    5. Rotate your torso to the left, bringing your left hand to the ground for support.
    6. Pressing through your right foot and left hand, lift your torso off the ground, coming into a kneeling position.
    7. From the kneeling position, stand up, keeping the kettlebell extended overhead.
    8. Reverse the movement to return to the starting position.
    9. Repeat the exercise on the other side, starting with the kettlebell in your left hand.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Kettlebell Pistol Squat
    • Equipment: free weights, the same as the Kettlebell Pistol Squat
    • Body position: kneeling, not standing
  9. Barbell Full Zercher SquatPlay demonstration

    9. Barbell Full Zercher Squat

    80% match
    • Glutes
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Hold the barbell in the crooks of your elbows, with your hands gripping the barbell for stability.
    3. Engage your core and keep your chest lifted as you lower your hips back and down into a squat position.
    4. Keep your knees in line with your toes and your weight in your heels.
    5. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
    6. Drive through your heels to stand back up, squeezing your glutes at the top of the movement.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Kettlebell Pistol Squat
    • Equipment: free weights, the same as the Kettlebell Pistol Squat
    • Body position: standing, the same as the Kettlebell Pistol Squat
    • Balance: easier to stay steady on than the Kettlebell Pistol Squat
  10. One Leg Barbell Squat

    10. One Leg Barbell Squat

    80% match
    • Quads
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a barbell in front of you on the floor. Tip: Your feet should be shoulder width apart from each other.
    2. Bend the knees and use a pronated grip with your hands being wider than shoulder width apart from each other to lift the barbell up until you can rest it on your chest.
    3. Then lift the barbell over your head and rest it on the base of your neck. Move one foot back so that your toe is resting on the flat bench. Your other foot should be stationary in front of you. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. Tip: Make sure your back is straight and chest is out while performing this exercise.
    4. As you inhale, slowly lower your leg until your thigh is parallel to the floor. At this point, your knee should be over your toes. Your chest should be directly above the middle of your thigh.
    5. Leading with the chest and hips and contracting the quadriceps, elevate your leg back to the starting position as you exhale.
    6. Repeat for the recommended amount of repetitions.
    7. Switch legs and repeat the movement.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: quads, not glutes
    • Equipment: free weights, the same as the Kettlebell Pistol Squat

Why You Might Need a Kettlebell Pistol Squat Alternative

The Kettlebell Pistol Squat demands balance and depth that take real practice before you own them, and a bell heavy enough to matter is not always there. Some days the fix is a different tool: a barbell, dumbbells or a sled instead of a bell. Other days it is training at home with nothing loaded in your hands at all. Some alternatives keep a weight in your grip and load those same muscles, others drop the weight entirely and let your bodyweight do the work, and the Sled 45 Degrees One Leg Press moves the load through a machine instead of standing free.

How to Choose the Right Kettlebell Pistol Squat Substitute

If you already train with a heavy kettlebell or a set of dumbbells, Weighted Cossack Squats (male) keeps a weight held at your chest but moves you into a wider stance, sitting onto one bent leg while the other stays straight out to the side. With no weight at all, the Single Leg Squat (pistol) and the One Leg Squat train the same muscles on bodyweight alone, and the Curtsey Squat needs nothing in your hands either, so it is the easiest place to start. Once bodyweight feels manageable, the Dumbbell Single Leg Squat or the Barbell Full Zercher Squat let you add real load back in, and the Sled 45 Degrees One Leg Press gives you a guided option if a machine is free.

Kettlebell Pistol Squat FAQ

What should a beginner try first?

The Curtsey Squat is the gentlest way in. It needs nothing in your hands, just bodyweight and floor space, and both feet stay on the floor as you bend both knees, so balance is easier to find than on one leg. Build reps there first, then move up to the One Leg Squat or the Single Leg Squat (pistol) once that feels easy.

How do I add load back in once bodyweight feels easy?

Pick up a dumbbell or a barbell. The Dumbbell Single Leg Squat has you hold one leg out in front and sit back on the standing leg with a dumbbell in each hand, while the Barbell Full Zercher Squat cradles the bar in the crooks of your elbows and swaps the balance challenge for straight load on both legs. Weighted Cossack Squats (male) is the loaded pick once bodyweight feels too easy for the Kettlebell Pistol Squat.

Can I do the Kettlebell Pistol Squat at home?

Not the loaded version unless you own a kettlebell, but several of the alternatives need nothing at all. The Single Leg Squat (pistol) and the One Leg Squat train the same muscles with your bodyweight alone, and the Curtsey Squat needs nothing in your hands either. All three need nothing but floor space.

Is there a sled option for the Kettlebell Pistol Squat?

Yes. The Sled 45 Degrees One Leg Press sits you against the pad with one foot on the plate and pushes the sled away with that leg before you switch sides, still loading the same muscles as the Kettlebell Pistol Squat. It swaps a standing squat for a seated, machine-guided press, which takes some of the balance demand out of the movement.

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