Jumping Pistol Squat

Category

Plyometrics

Difficulty

Advanced

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Gluteus Maximus

Secondary muscles

Gluteus Medius, Biceps Femoris, Gastrocnemius, Soleus

How to do it

1. Stand on one leg with the other leg extended straight out in front of you.
2. Bend the standing knee and sit back to lower into a single-leg squat.
3. Drive through the foot explosively to jump off the floor.
4. Land softly on the same leg with a bent knee and immediately absorb into the next rep.

Form tips

• Keep the extended leg lifted and the chest up throughout the movement.
• Land quietly on the mid-foot with a soft knee to absorb the impact.
• Track the knee over your toes and avoid letting it cave inward.