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
Calves, Cardio, Glutes, Plyometrics, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key 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
How to perform
- 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.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Hamstrings
Primary
Quadriceps
Primary