Pistol single arm

Level: 1 2 3 4 5

Shin, Glutes, Hips

Starting position:

Standing facing the anchor point

Strap length:


Functional classification:



Legs together. Grip with right hand below chest level, left hand at waist.
Lift your right leg in front of you;
Do a deep squat, holding your right leg.
Repeat the same on the other side.
Keep your back straight, pelvis below knee level.

Recommended load:


Benefits of exercise

The pistol (one hand) of the 3rd level on the functional loops of the FISIO is performed with a deep squat.

This is a complicated version of the "pistol" exercise and requires a lot of effort and leg strength to lift yourself out of a deep squat position. The main muscles involved in this exercise are the quadriceps femoris muscle, which straightens the knee, the gluteus maximus muscle extends the hip and the ankle joint, which is responsible for plantar flexion.

This exercise will help increase leg strength, strengthen the knee and ankle joints, and increase the flexibility of the hamstring. Pay attention to the correct technique of performing the exercise to protect yourself from sprains and injuries during training.