Pistol - Backward lunge single arm

Level: 1 2 3

Shin, Glutes, Hips

Starting position:

Standing facing the anchor point

Strap length:


Functional classification:

Strength, Coordination


Feet hip-width apart. Grip with right hand at waist level, left hand at waist.
Lift your right foot in front of you;
Do a crouch, holding the right leg;
Straighten up, holding the right leg;
Lunge backwards on your right leg without touching the floor with your toe.
Repeat the same on the other side.
Back straight, knee angle 90 degrees.

Recommended load:


Benefits of exercise

The pistol is a backward lunge (one hand) of 2 levels on FISIO functional hinges.

This exercise involves the muscles of the anterior and posterior surfaces of the thigh, as well as the gluteal muscles. Keeping the leg in the air creates increased stabilization activity for the gluteus maximus.

By doing this exercise, you will put a lot of stress on the muscles of the legs and buttocks, which in turn will increase the strength and volume of these muscle groups.