Pistol - Backward lunge single arm

Level: 1 2 3

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 your right foot in front of you;
Do a squat, holding the right leg;
Do an upward lunge 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 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

Pistol - lunge back (one hand) 3 levels on the functional loops of FISIO is performed in a jump.

When jumping, the leg muscles work much more actively to provide strength and balance during the jump and landing. The main muscles involved in this exercise are the quadriceps, shin muscles and glutes. This exercise will create a greater load on the legs, thereby increasing the overall intensity of the workout.

Keep in mind the importance of proper technique and safety when performing this exercise.