Pistol - Side lunge in balance

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;
Do an upward leap from the bottom point, holding the right leg;
Straighten up, bring your right leg to the side;
Lunge to the left, holding the right leg, body tilted;
On the way out, do a lunge on your supporting leg.
Repeat the same on the other leg.
Perform the movement by the strength of the supporting leg, pulling the body up slightly with your hands.

Recommended load:


Benefits of exercise

The pistol lunge to the side in the balance of level 3 on the FISIO functional loops is performed with a jump

This exercise is aimed at developing explosive strength and strength endurance. During the execution, the quadriceps, calf and thigh muscles are actively working. Rapid contraction and stretching of muscle tissue improves muscle speed and response. This is especially useful for athletes such as soccer players, basketball players, and track and field athletes who need to perform rapid physical actions and movements.

A pistol lunge to the side develops coordination skills well, because during the exercise you need to maintain balance while standing on one leg, performing complex physical elements and jumps.