How to do the Jumping Pistol Squat
- Stand on one leg, hands on hips, other leg straight forward.
- Lower on the standing leg as far as you can control.
- Jump up explosively from the bottom.
- Land softly on the same leg with your whole foot, bending your hip and knee.
Full technique — 8 steps
- Stand tall on one leg with your hands on your hips and the other leg held straight in front of you.
- Tighten your stomach and push your hips back to lower on the standing leg.
- Keep the standing knee pointing the same way as that foot as you go down.
- Lower until your hips reach at least knee level or your deepest stable position.
- Drive upward explosively through your whole foot and jump off the floor.
- Land on the same leg with your whole foot, knee pointing the same way as that foot.
- Absorb the landing by bending the hip and knee, then lower straight into the next rep.
- 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
Compared with similar variants
| Jumping Pistol Squat | Barbell Back Squat | Hack Squat (Machine) | Low Bar Back Squat | |
|---|---|---|---|---|
| Level | Expert | Intermediate | Intermediate | Advanced |
| Technique to learn | hard | hard | easy | hard |
| How tiring | high | high | moderate | high |
| Knee | high | high | high | moderate |
| Ankle | high | low | low | low |
| Equipment | No equipment | Barbell, Squat rack | Hack squat machine | Barbell, Squat rack |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Resistance bands
- Resistance Band Jump Squat Easier
Dumbbells
- Dumbbell Frog Jump Easier
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
- Easier 180 Jump Squat
- This exercise Jumping Pistol Squat
Too hard for now? Start with the 180 Jump Squat.
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).
