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 with your foot;
Do a lunge, 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 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 back lunge (one hand) of the 8th level on the FISIO functional loops is performed in a high hip lift jump.

This is a difficult coordination exercise that allows you to develop strength and speed. By performing a powerful jump and then maintaining balance upon landing, a large number of muscles are involved in the work, which are responsible for performing powerful work and maintaining the stability of the body.

The purpose of this exercise is to develop the speed, strength and functional qualities of an athlete. The focus is on maintaining balance in the upward phase of movement and stretching the thigh muscles in the downward phase. Increasing the load when performing exercises with one leg and maintaining balance puts forward more serious demands on the muscles of the foot and joints.

Performing this exercise with holding yourself with one hand will allow you to develop strength, dexterity, better balance and coordination of movements.