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Roller Pistol to Single Leg Vertical Jump

Assisted pistol squat flowing directly into a same-leg vertical jump and controlled single-leg landing.

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Roller Pistol to Single Leg Vertical Jump demonstration

Exercise overview

Training details

QuadricepsGlutesCalvesCore

Equipment

Foam Roller

Sets × reps

4 × 5 / side

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Stand on one leg while using the roller or stable support only as much as needed for balance.
  2. 02Extend the free leg forward and lower into a controlled assisted pistol squat with the working knee tracking over the toes.
  3. 03Drive forcefully through the standing foot to rise from the squat while keeping the pelvis level.
  4. 04Continue the upward drive into a single-leg vertical jump without pushing excessively from the support.
  5. 05Land softly on the same foot, stabilize completely, and reset before repeating or switching legs.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionSingle Leg Squat JumpRelated variationSquat Jump

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAlien Squat JumpComparable substituteAlternating Dumbbell Split JumpComparable substituteBox JumpComparable substituteBroad JumpComparable substituteVertical JumpComparable substituteLateral Bound

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