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 the right leg;
Do an upward jump out of the low point, holding your right leg.
Repeat the same on the other side.
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 arm.

Recommended load:


Benefits of exercise

A level 5 pistol (one hand) on functional FISIO hinges with jumping out from the bottom point.

This is a complex strength exercise that allows you to use the muscles of the whole body and is performed with a jump of the supporting leg from a deep squat position.

The main target muscles are the quadriceps femoris along with the gluteus maximus. Additional muscles that also receive a fairly large load are the calf muscles, the iliolumbar muscle, the arm muscles and the stabilizer muscles responsible for balance and balance.

Technically competent performance of this exercise allows you to increase the explosive strength of the legs, increase endurance, as this is a very intense exercise, strengthen the muscles and ligaments that stabilize the knee, as well as develop excellent coordination and balance.