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, diagonally, without touching the floor;
Do a lunge.
Repeat the same on the other side.
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 backstroke (one hand) of level 7 on the FISIO functional loops is performed diagonally in a jump.

This is a complex exercise that involves the muscles of the whole body. Holding the loops with one hand creates a higher level of difficulty, which requires more strength. The muscles of the legs and buttocks are actively working.

The muscles of the back and abdomen ensure the vertical position of the body and balance. The muscles of the shin play an important role in jumping and landing, helping you keep your balance. The muscles of the buttocks stabilize the body when performing diagonal lunges. The muscles of the foot are very actively involved in balancing during lunges and jumps.

This exercise creates a higher load on the leg muscles, which leads to positive physiological adaptations and an increase in muscle mass. Remember the importance of proper technique and safety when performing a jump exercise.