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Upper Legs · Body Weight
Jumping Pistol Squat
Jumping Pistol Squat is an advanced compound plyometric exercise that works the quads (upper legs), with the hamstrings, hip flexors and core assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Plyometric
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 9.8 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · Gluteus Maximus, Gluteus Medius
- Calves · Gastrocnemius, Soleus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Hip Flexors · Iliopsoas
- Core · Rectus Abdominis, Transversus Abdominis
How to do Jumping Pistol Squat
- Stand on one leg with your hands on your hips and extend your opposite leg slightly forward.
- Bend your supporting knee and lower into a single-leg squat while keeping your opposite leg extended in front of you.
- Push forcefully through your supporting foot and jump straight upward.
- Land softly on the same leg, lower into the next squat, and repeat for the desired number of repetitions then switch sides.
Form tips
- Keep your extended leg off the floor throughout the movement.
- Land softly and bend your knee to absorb the impact.
- Maintain an upright chest as you lower.
- Inhale as you lower and exhale as you jump.
Jumping Pistol Squat alternatives
More quads exercises
Jumping Pistol Squat FAQ
What muscles does Jumping Pistol Squat work?
Jumping Pistol Squat mainly works the quads in the upper legs (Quadriceps Femoris, Gluteus Maximus, Gluteus Medius and Gastrocnemius). The hamstrings, hip flexors and core work as secondary muscles.
What equipment do you need for Jumping Pistol Squat?
None. Jumping Pistol Squat is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Jumping Pistol Squat should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Jumping Pistol Squat good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Jumping Pistol Squat burn?
About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.
What is a good alternative to Jumping Pistol Squat?
Other exercises for the quads include Dumbbell Jumping Squat, Dumbbell Single Leg Squat With Support (Pistol), Barbell Quarter Squat and Barbell Low Bar Squat.
For developers
Use Jumping Pistol Squat in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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