Pistol - Backward lunge

Level: 1 2 3

Shin, Glutes, Hips

Starting position:

Standing facing the anchor point

Strap length:


Functional classification:



Feet at pelvic width. Grip at waist level.
Lift your right foot in front of you;
Squat down with heel support;
Straighten up, holding the right leg;
Lunge backwards on your right leg.
Repeat the same on the other leg.
Back straight, knee angle 90 degrees.

Recommended load:


Benefits of exercise

The level 1 pistol lunge back on the FISIO functional hinges is performed with additional support on the heel.

This approach will help to neutralize one of the common problems with insufficient flexibility and strength of the muscles of the lower body, which do not allow you to lift your leg when performing the "pistol" exercise. This exercise is mainly aimed at developing the quadriceps of the thigh and buttocks.

The advantage of performing the exercise on functional loops is that you, holding yourself with both hands, can control the amplitude of movement and give an optimal load on the muscles.