Backward lunge with leg change

Level: 1 2 3 4 5 6 7

Shin, Glutes, Hips

Starting position:

Standing facing the anchor point

Strap length:


Functional classification:



Feet at pelvic width. Grip at waist level.
Lift right knee at a 90 degree angle;
Lunge backwards with your right foot without touching the floor with your foot;
Repeat the same on the other leg.
Keep your back straight;
Knee angle 90 degrees.

Recommended load:


Benefits of exercise

A backward lunge with a 4-level leg change on FISIO functional hinges is performed without support on the toe.

This exercise works out the glutes, shin and thigh muscles. All weight is transferred to the working leg, thereby increasing the load on the target muscles. Multi-articular movements require a lot of energy. The heart rate increases, the respiratory system is actively working. The overall endurance of the body improves.

By doing this exercise in loops, you can effectively work out the buttocks and thighs, easily maintaining balance and concentrating only on strength work.