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Technique

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

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Form tips

  • The non-working leg is straight the whole time and doesn’t touch the ground.
  • The working foot stays flat on the ground.
  • The working knee moves forwards in line with the toes.
  • Aim to keep your back straight.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps
  • Pelvis

Secondary

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

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Equipment

Ground (standing)
Ground (standing)

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Appears in

Calisthenics skills
Joint movements
Kneeextension
Hipextension
trains stretches

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Regressions

e06d

Assisted jumping pistol squat

Intermediate
e07v

Pistol squat

Intermediate
e12a

Band-resisted pistol squat

Advanced
e14r

Weighted pistol squat

Intermediate
w017

Flying knee lunge

Novice
w015

One-leg hinge hop

Novice
e05w

Jumping lunge

Novice
e10h

Jumping bulgarian split squat

Novice
e01c

Advanced shrimp squat

Advanced
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.