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;
Do a squat, holding the right leg;
Lunge upwards from the bottom point, holding the right leg;
Lunge backwards on your right foot without touching the floor with your toes;
On the way out, do a hop-up on your supporting leg.
Repeat the same on the other leg.
Back straight, knee angle 90 degrees;
Perform the movement by the strength of the supporting leg, pulling the body up slightly with the hands.

Recommended load:


Benefits of exercise

The pistol lunge back 3 levels on the FISIO functional loops is performed in a jump.

This is a fairly intense exercise that creates a lot of stress and requires good strength and stabilization. It is designed to strengthen not only the quadriceps femoris and gluteus maximus, but also the stabilizing muscles and the balance system as a result of carrying the weight of the whole body and performing exercises with one leg.

By doing this exercise, you will increase the explosive strength of your legs and improve your body control skills in space.