Level: 1 2 3 4 5

Shin, Glutes, Hips

Starting position:

Standing facing the anchor point

Strap length:


Functional classification:



Feet together, grip at waist level.
Lift your right leg in front of you;
Do a deep squat, holding the right leg;
Do an upward leap from the lowest point, holding the right leg.
Repeat the same for the other leg.
Keep your back straight, pelvis below knee level;
Perform the movement by the strength of your left leg, pulling your torso up slightly with your hands.

Recommended load:


Benefits of exercise

The level 5 pistol (one hand) on the FISIO functional hinges is performed by jumping out from the bottom point.

This is a difficult and at the same time very effective exercise that requires a certain strength of the quadriceps and excellent balance. A deep squat allows you to increase the amplitude of movement in the knee joint and stretch the front surface of the thigh as much as possible, which makes the target muscles work much more actively. Keeping your free leg in the air reduces the support surface and immediately engages the abdominal and back muscles, which stabilize the body when performing the exercise.

Jumping on the supporting leg in the final phase of the exercise allows you to increase the load and intensity, which leads to an increase in the overall strength endurance of the athlete.