Also known as: single-leg get up, kneeling pistol, knee to pistol, jumping pistol, pistol from kneel

What is Single knee get up + jumping pistol squat?

The Single knee get up + jumping pistol squat is a compound bodyweight leg exercise transitioning from kneel to standing then an explosive single-leg pistol jump. It primarily targets the quadriceps and is rated Insane for difficulty, demanding advanced strength, balance and control.

How to Do Single knee get up + jumping pistol squat

  1. Start kneeling: Begin kneeling with one knee on the ground and the other foot planted; engage your core and keep chest upright to protect the lower back.
  2. Step up: Drive through the lead foot, push hips forward to stand smoothly; keep weight over the heel and avoid letting the knee collapse inward.
  3. Brace and jump: Shift weight fully onto the standing leg, bend the knee slightly, then explode into a controlled jumping pistol squat while keeping chest tall.
  4. Control landing: Land softly on the same leg with a bent knee, absorb impact through heel and quads, avoid knee valgus and maintain a tight core.
  5. Return to kneel: Slowly return to the kneeling start with controlled movement, reset posture, breathe, and only repeat when balance and form feel secure.

Muscle Groups

Quadriceps

Description

Start in a kneeling position with one knee on the ground. Step up with the lead leg into a standing position and immediately perform a jumping pistol squat on that same leg. Control the landing, return to kneeling, and repeat. Keep your core engaged and chest upright throughout the movement.
Movement Group: Legs
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

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

This exercise builds unilateral quad strength, explosive single-leg power, balance and hip mobility while improving core stability. The plyometric pistol phase trains landing control and coordination for athletic power and functional single-leg strength when performed correctly.

What common mistakes should I avoid when doing this exercise?

Common mistakes include rushing the step-up, failing to brace the core, allowing knee valgus, poor hip drive, and sloppy landings. Prioritize slow controlled reps, keep the knee aligned over the toes, and use regressions before adding explosive jumps.

How can I progress to or regress from this movement?

Progress by reducing assistance, increasing range or adding loaded pistol reps and controlled jumps. Regress with assisted step-ups, box pistols, eccentric single-leg negatives, or kneeling-to-stand reps to build strength, balance and landing control safely.