Pistol - SIde lunge - 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 foot in front of you;
Do a squat with heel support;
Straighten up, bring your right leg to the side;
Lunge to your left, right foot on the floor, body in a bend;
Straighten up, holding the right leg;
Do a cross lunge backwards on the right leg.
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 arm.

Recommended load:


Benefits of exercise

Pistol - lunge to the side - cross lunge (one hand) of the 1st level is performed with additional support

This exercise effectively works out the muscles of the thighs and buttocks. Despite the additional support, during the execution, the load remains high and the muscles are worked out properly. Performing three exercises at the same time develops leg muscle strength, muscle volume and endurance.