Jumping Pistol Squat
Description
The jumping pistol squat is an advanced unilateral plyometric exercise where you perform a pistol squat (single-leg squat to depth) and explosively jump out of the bottom on the same leg. It demands extreme single-leg strength, balance, and explosive power. It is one of the most challenging bodyweight exercises possible.
Muscle Group
Equipment Required
Jumping Pistol Squat Instructions
- Stand on your right leg with your left leg extended straight in front, parallel to the floor.
- Lower into a pistol squat by bending your right knee, keeping your left leg extended forward.
- Descend until your right thigh is parallel to the floor or deeper. Your butt should approach your right heel.
- From the bottom, explode upward off your right leg, jumping into the air.
- Keep your left leg extended forward throughout the jump.
- Land softly back on your right leg with a bent knee. Immediately drop into the next pistol squat.
- Complete reps on one side, then switch.
- This is an elite-level exercise. Master the bodyweight pistol squat first.
Jumping Pistol Squat Form & Visual
Jumping Pistol Squat Benefits
- Builds elite single-leg power
- Develops extreme balance and stability
- Trains explosive unilateral strength
- Carries over to sprinting and jumping
- Impressive bodyweight skill
- No equipment needed
Jumping Pistol Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Calves
- Hip flexors (extended leg)
- Core (stabilizer)
Jumping Pistol Squat Variations & Alternatives
- Pistol Squat (no jump)
- Kettlebell Pistol Squat
- Jump Squat (two legs)
- Kneeling Jump Squat
- Box-Assisted Pistol Squat (regression)
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