About this exercise
An explosive bodyweight exercise combining a full single-leg pistol squat with a plyometric jump. It demands high levels of unilateral leg strength, balance, and lower-body power.
Jumping Pistol Squat
Step by step instructions, muscle activation and variants for the Jumping Pistol Squat.
HardGlutesQuadriceps
How to Perform
- Balance on one leg with the other leg extended straight out in front of you
- Lower slowly into a full single-leg squat, keeping your chest tall and heel flat on the floor
- At the bottom, explode upward through the standing heel and jump as high as possible
- Stay on the same leg as you land, absorbing the impact with a bent knee
- Stabilize at the bottom of the squat before initiating the next rep
- Complete all reps on one leg before switching sides
Muscle Activation
Primary
GlutesQuadriceps
Secondary
HamstringsCore
About the Jumping Pistol Squat
The Jumping Pistol Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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