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
Common Mistakes
Common mistakes content is coming soon.
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.
You may also like
3-Point Standing Hops
Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore
4 Corners Curtsy
Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs
4-Cone Single Foot Lateral Hops
Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs
4-Way Single Leg Hop
Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore