Backward Lunge

Level: 1 2 3 4 5 6 7 8

Shin, Glutes, Hips

Starting position:

Standing facing 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 with your foot;
Lunge out, right hip 90 degrees;
In a jump, bring the thigh of your supporting leg up to 90 degrees;
Lower yourself onto your supporting leg.
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 8 backstroke on the FISIO functional loops is performed in a high hip lift jump.

This is a comprehensive developmental exercise for the whole body. Performing such a biomechanically complex movement allows you to activate the maximum possible number of muscle fibers, which leads to positive physiological adaptations leading to an increase in muscle mass and a parallel decrease in subcutaneous fat.

Performing a jump in an exercise allows you to increase the intensity and at the same time strengthen the tendon-ligamentous apparatus, which is a good help for those who are engaged in strength training using large weights.

It is very important to be extremely collected when performing the exercise and follow the correct technique.