Jumping pistol squat

Muscles

• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Rectus femoris
• Vastus medialis
• Vastus intermedius
• Vastus lateralis

Technique

1. Perform a Pistol squat .
2. Come back up as explosively as possible, in order to jump off the ground at the top.

Form tips

1. The non-working leg is straight the whole time and doesn't touch the ground.
2. The working foot stays flat on the ground.
3. The working knee moves forwards in line with the toes.
4. Aim to keep your back straight.

Similar Exercises

• Flying knee lunge
• One-leg hinge hop
• Jumping lunge
• Jumping bulgarian split squat
• Hand-assisted dragon squat

Equipment

• Ground (standing)