About this exercise
An advanced unilateral plyometric exercise combining a single-leg pistol squat with an explosive jump up onto a box. It demands exceptional one-leg strength, balance, and lower-body power.
Jump Pistol Squat onto Box
Step by step instructions, muscle activation and variants for the Jump Pistol Squat onto Box.
HardGlutesQuadriceps
How to Perform
- Stand on one leg facing a sturdy box, with the other leg extended straight out in front of you
- Lower into a full single-leg squat by bending the standing knee, keeping your heel flat and chest tall
- At the bottom of the squat, explosively drive through the standing heel and jump up onto the box
- Land softly on top of the box on the same foot, absorbing the impact with a bent knee
- Carefully step down to the floor and reset your position
- 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 Jump Pistol Squat onto Box
The Jump Pistol Squat onto Box 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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