Jumping Pistol Squat
Description
This exercise involves jumping while performing a pistol squat, which is a one-legged squat where the non-working leg is extended in front of the body. It requires strength, balance, and coordination.
Muscle Group
Equipment Required
Jumping Pistol Squat Instructions
- Stand with your feet shoulder-width apart and your arms at your sides.
- Take a big step forward with your right foot and lower your body into a lunge position, keeping your left foot behind you.
- Bend your right knee until your thigh is parallel to the ground.
- Push off your right foot and jump up into the air, switching your legs mid-air so that you land with your left foot forward and your right foot back.
- Lower your body into a lunge position with your left knee bent and your right foot behind you.
- Repeat the exercise, jumping back and forth between your left and right legs.
Jumping Pistol Squat Form & Visual
Jumping Pistol Squat Benefits
- Improves lower body strength and power
- Increases cardiovascular endurance
- Improves balance and coordination
- Targets multiple muscle groups including quads, glutes, hamstrings, and calves
- Can be modified for different fitness levels by adjusting the height of the jump or using a support
- Engages the core muscles for stability and balance
- Can be done with or without weights for added resistance
Jumping Pistol Squat Muscles Worked
- Quadriceps
- Glutes
- Hamstrings
- Calves
- Core
Jumping Pistol Squat Variations & Alternatives
- Weighted Jumping Pistol Squat
- Jumping Pistol Squat with Resistance Band
- Jumping Pistol Squat with Medicine Ball
- Jumping Pistol Squat with Dumbbells
- Jumping Pistol Squat with Kettlebell
- Jumping Pistol Squat with Barbell
- Jumping Pistol Squat with TRX Suspension Trainer
- Jumping Pistol Squat with Bosu Ball
- Jumping Pistol Squat with Stability Ball
More Exercises
