Backward lunge

Level: 1 2 3 4 5 6 7 8

Shin, Glutes, Hips

Starting position:

Standing facing away from the anchor point

Strap length:


Functional classification:



Feet together, grip at waist level.
Lift your right thigh 90 degrees;
Lunge backwards without touching the floor;
Do a lunge.
Repeat the same on the other leg.
Keep your back straight;
Perform the movement by the strength of your supporting leg, pulling your body up slightly with your arms.

Recommended load:


Benefits of exercise

The level 6 backstroke on the FISIO functional loops is performed with a jump.

This is an excellent plyometric exercise that allows you to simultaneously train physical qualities such as explosive strength, speed and endurance.

In this exercise, the body's line of gravity moves from leg to leg. The main muscles are the hip extensors and knee extensors in the flexed leg. Jumping to the final phase of the exercise increases the intensity of the work and creates increased demands on the joints and ligaments of the supporting leg. Such an exercise purposefully develops certain motor skills that will be useful both in sports and in everyday life.

Performing this exercise with a high level of intensity will increase the respiratory volume of the lungs, which, in turn, will raise the endurance indicators to a higher level.