Jumping Pistol Squat
Test your limits! Jumping Pistol Squats build strength, balance & explosive power. Master the basics first for a safe, challenging workout.
Muscle Groups
Primary
Secondary
Instructions
1. Stand on one leg with your other leg extended straight in front of you and arms extended for balance.
2. 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.
3. Push through your standing leg to explode upward into a jump, maintaining balance and control.
4. Land softly back onto the standing leg and immediately lower back into the squat position.
5. Perform all reps on one leg before switching to the other leg.
6. Ensure you maintain a strong core throughout the exercise, and focus on a controlled landing to minimize impact on the joints.
7. 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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