Jumping Pistol Squat
Test your limits! Jumping Pistol Squats build strength, balance & explosive power. Master the basics first for a safe, challenging workout.
The Jumping Pistol Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core and hamstrings. No equipment needed: it uses just your bodyweight.
Jumping Pistol Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Hamstrings
Jumping Pistol Squat Variations and Alternatives
How to do the Jumping Pistol Squat
Stand on one leg with your other leg extended straight in front of you and arms extended for balance.
Lower your body into a single-leg squat position, going as low as you can while keeping your extended leg and arms from touching the floor.
Push through your standing leg to explode upward into a jump, maintaining balance and control.
Land softly back onto the standing leg and immediately lower back into the squat position.
Perform all reps on one leg before switching to the other leg.
Ensure you maintain a strong core throughout the exercise, and focus on a controlled landing to minimize impact on the joints.
If you are unable to perform the exercise fully, work on regular pistol squats and other plyometric exercises to build up to this advanced movement.
Safety and form are very important in this exercise due to the high level of difficulty and balance required. It is recommended to master the standard pistol squat before attempting this plyometric version.
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Jumping Pistol Squat FAQs
What muscles does the Jumping Pistol Squat work?
The Jumping Pistol Squat mainly works the quads and glutes & hips, with help from the core and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Jumping Pistol Squat?
None. The Jumping Pistol Squat is a bodyweight exercise, so you can do it anywhere.
Is the Jumping Pistol Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Jumping Pistol Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Jumping Pistol Squat variations and alternatives?
Similar exercises include the Box Pistol Squat Jump, Kettlebell Pistol Squat, Pistol Squat to Box and Chair Pistol Squat.
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