Jumping Pistol Squat
Expert Advice
Start with a regular pistol squat to build up strength and balance before adding the jump to ensure safety and proper technique.
How-to-do Steps
- Stand on one leg with the other leg extended straight in front of you.
- Lower into a squat on your standing leg, keeping the extended leg off the ground.
- Push through your heel to explode up into a jump.
- Land softly on the same leg, maintaining balance.
- Reset if necessary and repeat for the desired number of repetitions before switching legs.
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Muscles Worked
Jumping Pistol Squat primarily targets the Quads, Hamstrings, Calves, Glutes, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads25%
Hamstrings25%
Calves25%
Glutes25%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 8-10
Intermediate3 x 12-15
Advanced4 x 15-20
Frequently Asked Questions
What muscles does Jumping Pistol Squat work?
Jumping Pistol Squat primarily targets the Quads, Hamstrings, Calves, Glutes. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Jumping Pistol Squat?
For beginners, start with 3 sets of 8-10. Intermediate lifters can do 3 sets of 12-15. Advanced athletes can push to 4 sets of 15-20. Adjust based on your goals and recovery capacity.
Is Jumping Pistol Squat suitable for beginners?
Jumping Pistol Squat is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
