Pistol Squat Jump

Introduction

The Pistol Squat Jump represents the pinnacle of unilateral bodyweight plyometrics. This extremely advanced exercise combines a full single-leg squat (pistol squat) with an explosive jump, demanding exceptional levels of strength, balance, mobility, and neuromuscular control. Only the most trained athletes can execute it correctly.

Muscles Worked

The working leg quadriceps bears the entire load. The gluteus maximus and gluteus medius ensure pelvic stability and extension power. Hamstrings stabilize the knee. The calf finalizes the impulse. The core maintains balance in unilateral position. The free leg hip flexors keep it extended forward.

Step-by-Step Execution

1. Starting position: Stand on one leg, other leg extended horizontally forward, arms forward for balance.
2. Descent: Slowly descend into a full squat on the working leg, glutes close to heel.
3. Bottom phase: Lowest possible position while maintaining the free leg horizontal.
4. Drive: Explode upward from the full squat to leave the ground.
5. Airborne phase: Brief, the body rises on the power of a single leg.
6. Landing: Land on the same leg in semi-squat position, absorb and stabilize before the next rep.

Recommended HIIT Protocol

• Power sets: 3 x 3-5 per leg, 2 min rest (absolute quality).
• EMOM 8: 2 pistol squat jumps per minute (1 per leg).
• Unilateral superset: 3 pistol squat jumps + 8 single-leg RDL per leg.

Safety and Common Mistakes

• Mandatory prerequisite: Master 5 clean pistol squats without jump before attempting the explosive version.
• Stable knee: No lateral knee movement on landing.
• Soft surface: Practice on mat or grass to reduce impact.
• Fatigue: NEVER push to failure—injury risk is too high.
• Ankle mobility: Sufficient dorsiflexion is mandatory.

Variations

• Pistol squat (no jump): Master the static movement first.
• Assisted pistol squat jump: With TRX or pole for assistance.
• Box pistol squat jump: Sit on a box and jump.
• Weighted pistol squat jump: With goblet kettlebell (elite athletes).

Target Audience

The Pistol Squat Jump is reserved for very advanced practitioners. It demands years of progressive training. Used by high-level athletes to develop maximal unilateral power and correct muscular imbalances between legs.