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;
Do a cross 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 level 5 leg change on FISIO functional hinges is performed diagonally without support on the toe.

A more complex version of the study of the gluteus maximus and gluteus minor muscles. As a result of weight transfer on one leg, the load on the buttocks and thighs increases. This will allow you to develop the strength qualities of the lower extremities, increase the volume of muscle tissue. A diagonal lunge engages the muscles of the core, trains coordination of movements and body balance.

This version of the exercise is difficult to perform without the help of loops. Thanks to the additional support, it is possible to distribute the load evenly without overloading the knee joint, concentrate on the working muscles and perform the movement in full amplitude, stretching the muscles at the bottom point.