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:



Feet hip-width apart, right hand grip at waist level, left hand at waist.
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 arm.

Recommended load:


Benefits of exercise

The backward lunge (one hand) of level 6 on the FISIO functional loops is performed in a jump.

This coordination exercise is performed with a jump, which adds an element of high intensity and increases the load on the muscles of the foot, shin, hips and buttocks.

The jump requires a powerful contraction of the shin muscles to lift the body into the air and control the landing. The quadriceps muscles provide strength during the jump, as well as stability and cushioning during landing. The buttocks actively work during lunging and provide control and stability during jumping out.

A clear and controlled performance of this exercise allows you to increase the explosive strength of the legs, which is in the first place in such sports as athletics, various game sports and martial arts.