Backward lunge single arm

Level: 1 2 3 4 5 6 7 8

Glutes, Hips

Starting position:

Standing facing the anchor point

Strap length:


Functional classification:

Strength, Coordination


Feet hip-width apart, right hand grip at waist level, left hand at waist.
Lift your right thigh 90 degrees;
Lunge your right leg backwards without touching the floor.
Repeat the same on the other side.
Back straight, knee angle 90 degrees.

Recommended load:


Benefits of exercise

The back lunge (one hand) of the 4th level on the FISIO functional loops is performed without touching the floor with the knee.

This is a very effective exercise to strengthen the lower body and develop functional strength and stability. The leg muscles, which are under serious strain when performing this exercise, ensure balance and stable body position. Holding the loops with one hand increases the load and forces you to pay more attention to coordination and balance.

This exercise allows you to increase the degree of training effect on the quadriceps and gluteus maximus, which is very important for creating a strong ligamentous and muscular apparatus necessary to perform more technically complex functional exercises.