Legs · Bodyweight
Jump Pistol Squat Box
How to do the jump pistol squat box, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand on a box or raised platform on one leg with the other leg extended in front. Lower into a single-leg squat, then drive up explosively into a jump, landing softly back on the same leg. The box gives your free leg room to hang below platform level through the descent.
- 1Quad and glute of the standing leg loading and exploding
- 2Soft, controlled landing absorbing the impact
- 3Balance held over the working foot start to finish
Common mistakes
- Letting your knee cave inward on the descent or landing
- Crashing down stiff-legged instead of absorbing the jump
- Using the free leg to bail tension at the bottom
Muscles worked
The jump pistol squat box mainly works the quads and glutes, with the hamstrings, calves, lower back, lower abs, and hip flexors assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Lower BackSupport
- Lower AbsSupport
- Hip FlexorsSupport
- Upper AbsMinor
- ObliquesMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the jump pistol squat box for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.