Jump Pistol Squat to Box
Description
The jump pistol squat to box is an advanced plyometric pistol squat performed onto a box for landing. The single-leg power demand is enormous. It builds explosive single-leg strength and is a great progression toward unweighted pistol squats. Athletes use it for vertical jump training.
Muscle Group
Equipment Required
Jump Pistol Squat to Box Instructions
- Stand on a low box on one leg.
- Extend the other leg straight in front of you.
- Brace your core and keep your chest up.
- Lower yourself into a single-leg squat on the working leg.
- Continue down until your butt is below your knee.
- Drive up explosively through the working leg, jumping off the box.
- Land on the same leg with the knee soft to absorb the impact.
- Step back onto the box and reset. Complete reps on one side before switching.
Jump Pistol Squat to Box Form & Visual
Jump Pistol Squat to Box Benefits
- Builds single-leg explosive power
- Develops vertical jump
- Strong progression toward pistol squats
- Hits the quads and glutes hard
- Improves balance and stability
- Useful for athletic training
Jump Pistol Squat to Box Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Calves
Jump Pistol Squat to Box Variations & Alternatives
- Pistol Squat
- Jump Squat
- Box Jump
- Bulgarian Split Squat
