What is Knee get up + jumping pistol squat?

Knee get up + jumping pistol squat is a Hard bodyweight leg exercise combining an explosive rise from kneeling with a single-leg jumping pistol squat. It primarily targets the quadriceps while improving single-leg strength, balance and explosive power; best suited for advanced trainees.

How to Do Knee get up + jumping pistol squat

  1. Set kneeling position: Kneel on a soft surface with torso upright, hips stacked, core braced and weight centered; keep knees hip-width and hands off the floor for balance.
  2. Explosive upward drive: Drive through your planted knee explosively to stand without using hands, extend hips and prepare to absorb force through both legs.
  3. Stabilize squat stance: Land softly into a shoulder-width squat, absorb impact by bending knees and hips, keep chest up and engage quadriceps before shifting to single-leg work.
  4. Shift to pistol: Shift weight onto one leg and extend the opposite leg forward into a pistol position while maintaining balance, core tension and controlled breathing.
  5. Controlled pistol descent: Lower slowly on the supporting leg into a one-legged squat with control, focus on a smooth eccentric phase before exploding upward into the jump.
  6. Return and repeat: Land with control, return to kneeling by reversing the movement or stepping down carefully; switch legs each rep or complete sets per side.

Muscle Groups

Quadriceps

Description

Start in a kneeling position. Explosively jump up into a squat stance without using your hands. From there, lift one leg forward into a pistol position and perform a jumping pistol squat — going down on one leg with control, then jumping up powerfully. Land with control, return to kneeling, and repeat. Switch legs each rep or complete all reps on one side before changing.

Movement Group

Legs

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Knee get up + jumping pistol squat?

This exercise builds quadriceps strength, single-leg power, balance and coordination while improving hip and ankle stability. It also trains explosive concentric force and eccentric control, making it useful for athletic performance and unilateral leg resilience.

What common mistakes should I avoid?

Common errors include using the hands to push up, collapsing the knee inward, poor soft-landing technique, and rushing the eccentric phase. Focus on control, knee alignment, core bracing and progressive loading to reduce injury risk.

How can I progress or regress this exercise?

Regress with assisted pistols, box pistols, or slow single-leg eccentrics and split squats. Progress by adding height, weighted vests, more explosive jumps, or higher reps once you maintain strict form and joint control.