Pistol - cross 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 below chest level, left hand at waist.
Lift your right leg in front of you;
Do a squat, holding your right leg;
Do an upward lunge from the bottom, right hip 90 degrees;
Lunge backwards on your right leg without touching the floor with your toe;
On the way out, do a lunge on your supporting leg, right hip 90 degrees.
Repeat the same on the other side.
Back straight, knee angle 90 degrees;
Perform the movement by the strength of your supporting leg, pulling your body up slightly with your hands.

Recommended load:


Benefits of exercise

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

By performing a series of jumping elements, you will be able to develop the explosive strength of the shin muscles. The endurance and power of the calf muscles will help you excel in many sports disciplines. Such exercises include in the training program athletes, triathletes, football players, hockey players and many other athletes who need the power and development of leg muscles.