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 leg in front of you;
Do a squat, holding the right leg;
Do an upward leap from the lowest 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 exit, do a lunge on your supporting leg;
Lunge backwards on your right foot without touching the floor with your toes;
On the exit, hop up 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 to the side - cross lunge (one hand) 3 levels on FISIO functional loops performed with a jump

In order to develop the endurance of muscle fibers and the strength of the leg muscles, a thorough load with a good volume in one workout is required. This exercise works out the lower part of the body, develops strength endurance and general endurance of the body.

During the exercise, the heart rate increases, the respiratory system trains, the body spends an impressive amount of calories on such active work, starting the weight loss process.