Exercise guide
Jumping Pistol Squat
- Advanced
- Compound
- Timed hold
- Lower legs
- Upper legs
The jumping pistol squat is an explosive, advanced unilateral movement that develops extreme lower-body power, balance, and coordination. It heavily taxes the quadriceps and glutes while requiring significant core stability to manage the high-impact landing.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall on one leg with the opposite leg extended straight out in front of you.
- Extend your arms forward at shoulder height to act as a counterbalance.
- Engage your core and find a focal point on the floor 5-10 feet ahead to help with stability.
How to do it
- Inhale as you lower your hips back and down into a deep single-leg squat, keeping the non-working leg extended forward.
- From the bottom position, explosively drive through your mid-foot and exhale as you jump vertically off the ground.
- Use your arms to generate upward momentum and maintain balance during the flight phase.
- Land softly on the ball of the same foot, immediately sinking back into the squat to absorb the impact.
Form checklist
- Keep the standing heel grounded until the moment of takeoff.
- Prevent the working knee from collapsing inward during the squat and landing phases.
- Maintain an upright torso to keep the center of gravity over the working foot.
- Keep the non-working leg fully extended and off the floor throughout the entire set.
Pro tips
- Focus on a 'soft landing' by rolling from the ball of your foot to the heel to protect your joints and transition smoothly into the next rep.
- Use a powerful upward arm swing to increase vertical height and stabilize your torso in the air.
Make it harder
- Perform the jump onto a low platform or box to increase the power requirement.
- Hold a light medicine ball or dumbbell at chest height to increase the resistance during the jump.
Frequently asked
- What muscles does the jumping pistol squat work?
- The jumping pistol squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the jumping pistol squat?
- The jumping pistol squat requires no equipment — just your body weight.
- Is the jumping pistol squat good for beginners?
- The jumping pistol squat is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.
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- Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps