SIde lunge - backward lunge single arm

Level: 1 2

Shin, Ноги, Glutes, Hips

Starting position:

Standing facing the anchor point

Strap length:


Functional classification:



Feet hip-width apart. Grip with right hand below chest level, left hand at waist.
Lift the thigh of the right leg at 90 degrees;
Lunge to the right, left leg straight, body tilted;
Lift your hip 90 degrees, left leg supported;
Lunge backwards on your right foot without touching the floor with your toes;
On the exit, do a lunge 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 back lunge (one hand) of level 2 on FISIO functional loops is performed in a jump.

This great functional exercise will prepare you for many movements that you will do both in training and in everyday life. During this exercise, the muscles of the inner thigh, the quadriceps femoris, as well as the large, medium and small gluteal muscles are activated. As stabilizers, the muscles of the upper and lower back are involved in the work, which experience a static load while maintaining an even body position.

This great exercise will allow you to pump the muscles of the upper and lower body at the same time.