side lunge - crosslunge single arm

Level: 1 2

Shin, Glutes, Hips

Starting position:

Standing facing the anchor point

Strap length:


Functional classification:



Feet hip-width apart. Grip with right hand at waist level, left hand at waist.
Lift the hip of the right leg up to 90 degrees;
Lunge to the right, left leg straight, body bent;
Lift your hip 90 degrees, left leg supported;
Do a cross lunge backwards on your right leg without touching the floor with your toe;
On the exit, do a jump out on your supporting leg.
Repeat the same on the other side.
Back straight, knee angle 90 degrees;
Perform the movement by the strength of the supporting leg, pulling the body up slightly with the hand.

Recommended load:


Benefits of exercise

Sideways Lunge - A level 2 cross lunge on FISIO functional loops is performed in a jump.

This serious plyometric exercise is aimed at developing the strength of the legs and buttocks. The target muscle groups are the gluteus maximus, quadriceps and calf muscles. The gluteal muscles and the muscles of the back of the thigh play an important role in powerful and explosive jumps. 

This also applies to the calf muscles, which, in addition to pushing off during the jump, are also involved in cushioning the body during landing.