Jumping Pistol Squat
Gym Exercise Card
Equipment
The jumping pistol squat is an advanced bodyweight exercise that tests leg strength, balance, and coordination. It targets the lower body, primarily strengthening the quadriceps while also engaging stabilizing muscles in the core and legs. This exercise is ideal for improving functional movement and explosiveness.
How to do it
- Stand on one foot with the opposite leg extended forward.
- Lower into a squat, keeping the extended leg off the ground.
- Drive through the heel to jump upwards, maintaining balance.
- Land softly and immediately transition into the next rep.
- Maintain an upright torso and engage the core throughout.
Muscles worked
Primary Quadriceps
Secondary Gastrocnemius Gluteus Maximus Hamstrings Soleus
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