Bodyweight

TRX Pistol Squat Jump

The TRX Pistol Squat Jump is a challenging, all-in-one exercise, promoting strength, balance, and cardio fitness. This movement targets your lower body, especially thighs and glutes, blending a one-legged squat with a jump.
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TRX Pistol Squat Jump instructions
Step-by-step instructions
1
Stand facing the TRX hanging from its mount, about an arm's length away. Grab the handles and hold them close to your chest.
2
Lift one foot off the floor. This will be the jumping leg.
3
Bend your knee and lower your body towards the ground, all your weight should be on your standing foot.
4
At the bottom of the squat, explode upward, pushing off with your standing leg.
5
Land gently on the same foot, bending your knee to absorb the impact. Repeat the exercise with the other leg.
Stand facing the TRX hanging from its mount, about an arm's length away. Grab the handles and hold them close to your chest.
Lift one foot off the floor. This will be the jumping leg.
Bend your knee and lower your body towards the ground, all your weight should be on your standing foot.
At the bottom of the squat, explode upward, pushing off with your standing leg.
Land gently on the same foot, bending your knee to absorb the impact. Repeat the exercise with the other leg.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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