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 squat, holding the right leg;
Do an upward leap from the bottom point, holding your right leg.
Repeat the same on the other side.
Keep your back straight, pelvis at knee level;
Perform the movement by the strength of your left leg, pulling your torso up slightly with your arm.

Recommended load:


Benefits of exercise

The pistol (one hand) of the 4th level on the functional loops of the FISIO is performed in a jump.

This exercise is performed with a jump of the supporting leg from the position of a regular squat and is a complex version of the exercise that allows you to effectively train the explosive strength of the legs. When jumping, the muscles of the supporting leg work much more actively to provide strength and balance during the jump and landing.

In addition to the strength required to lift the entire body on one leg and detach the supporting leg at the time of the jump, high mobility in the ankle joint is required, as well as flexibility and muscle tone of the posterior surface of the thigh. This exercise allows you to train the entire lower body with maximum efficiency, allowing you to strengthen the articular and ligamentous apparatus in addition to the leg muscles.