# Jumping Pistol Squat

A single-leg squat that finishes with a jump off the working leg, hands on the hips. Builds explosive single-leg power in the quads and glutes along with landing control.

- Expert · Plyometric
- Equipment: 
- HD video: https://media.seto.fit/exercises/jumping-pistol-squat/video/male.mp4
- HTML: https://seto.fit/exercises/jumping-pistol-squat/

## Muscles worked

- Quads: 10/10
- Glutes: 8/10
- Calves: 6/10
- Hip flexors: 5/10
- Hamstrings: 4/10
- Hip abductors: 4/10

## How to do the Jumping Pistol Squat

1. Stand on one leg, hands on hips, other leg straight forward.
2. Lower on the standing leg as far as you can control.
3. Jump up explosively from the bottom.
4. Land softly on the same leg with your whole foot, bending your hip and knee.

### Full technique — 8 steps

1. Stand tall on one leg with your hands on your hips and the other leg held straight in front of you.
2. Tighten your stomach and push your hips back to lower on the standing leg.
3. Keep the standing knee pointing the same way as that foot as you go down.
4. Lower until your hips reach at least knee level or your deepest stable position.
5. Drive upward explosively through your whole foot and jump off the floor.
6. Land on the same leg with your whole foot, knee pointing the same way as that foot.
7. Absorb the landing by bending the hip and knee, then lower straight into the next rep.
8. Complete all reps on one side, then switch legs.

## Common mistakes

- Knee collapsing inward on takeoff
- Free foot touching the floor
- Landing on the toes only
- Hard, noisy landings
- Heels lifting at the bottom

## Form cues

- Knee points where foot points
- Keep free leg lifted
- Land with whole foot
- Stick the landing

## How much to do

- **Strength**: 3–5 sets of 3–5 reps · rest 2 min 30 s · 2 reps in reserve · lower 2 s, lift explosively
- **Muscle growth**: 3–4 sets of 5–8 reps · rest 2 min · 2–3 reps in reserve · lower 2 s, lift explosively
- **Endurance**: 2–3 sets of 8–12 reps · rest 1 min 30 s · 3 reps in reserve · lower 1 s, lift explosively

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Jump Squat](https://seto.fit/exercises/resistance-band-jump-squat/)
- **Dumbbells**: [Dumbbell Frog Jump](https://seto.fit/exercises/dumbbell-frog-jump/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [In and Out Jump Squat](https://seto.fit/exercises/in-and-out-jump-squat/) — 45% of bodyweight
- Easier: [180 Jump Squat](https://seto.fit/exercises/180-jump-squat/) — 50% of bodyweight
- **This exercise: Jumping Pistol Squat — 110% of bodyweight**

## Quick answers

### What muscles does the Jumping Pistol Squat work?

Primary: Quads 10/10, Glutes 8/10. Also works: Calves 6/10, Hamstrings 4/10, Hip flexors 5/10, Hip abductors 4/10.

### Which joints does the Jumping Pistol Squat load?

Knee: high, Ankle: high, Hip: high. Knee — lighter options: Barbell Back Squat, Hack Squat (Machine), Low Bar Back Squat.

### When should I do the Jumping Pistol Squat in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 10 min with rest.

### How many sets and reps of the Jumping Pistol Squat?

Strength: 3–5 sets of 3–5 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 5–8 reps, rest 2 min, 2–3 reps in reserve. Endurance: 2–3 sets of 8–12 reps, rest 1 min 30 s, 3 reps in reserve.

### What can I do instead of the Jumping Pistol Squat?

Resistance bands: Resistance Band Jump Squat. Dumbbells: Dumbbell Frog Jump.

### What is an easier version of the Jumping Pistol Squat?

180 Jump Squat (50% of bodyweight), In and Out Jump Squat (45% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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