How to Do Jumping Pistol Squat

Jumping Pistol Squat is a quads exercise using bodyweight, listed as advanced in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Bodyweight

Difficulty

Advanced

01 / Move with control

How to perform

How to do Jumping Pistol Squat

  1. 01Stand on one leg with the opposite leg extended straight out in front of you.
  2. 02Lower your hips into a deep squat position while keeping your chest upright.
  3. 03Drive forcefully through the floor to jump vertically off the standing leg.
  4. 04Maintain balance in the air and land softly on the same leg.
  5. 05Reset your balance and repeat for the desired number of repetitions.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Jumping Pistol Squat

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Focus on a soft landing by absorbing the impact through your midfoot and immediately sitting back into the hip.

Same coaching engine used inside the A90 app

05 / FAQ

Jumping Pistol Squat questions

What muscles does Jumping Pistol Squat work?

Jumping Pistol Squat is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Jumping Pistol Squat correctly?

Stand on one leg with the opposite leg extended straight out in front of you. Lower your hips into a deep squat position while keeping your chest upright. Drive forcefully through the floor to jump vertically off the standing leg. Maintain balance in the air and land softly on the same leg. Reset your balance and repeat for the desired number of repetitions.

What is the A90 coach tip for Jumping Pistol Squat?

Focus on a soft landing by absorbing the impact through your midfoot and immediately sitting back into the hip.

Is Jumping Pistol Squat suitable for beginners?

Jumping Pistol Squat is rated advanced in the A90 Training Club catalogue.

Do you need equipment for Jumping Pistol Squat?

No. Jumping Pistol Squat is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

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