Pistol (with leg alteration)

Level: 1 2 3 4 5

Shin, Glutes, Hips

Starting position:

Standing facing the anchor point

Strap length:


Functional classification:



Feet together, grip at waist level.
Lift your right leg in front of you;
Do a squat, holding your right leg;
Lunge upward with a change of leg;
Repeat the same thing on the other leg.
Keep your back straight, pelvis at knee level;
Perform the movement by the strength of your left leg, pulling your torso up slightly with your hands.

Recommended load:


Benefits of exercise

The pistol is level 4, it is performed on functional hinges in a jump.

This exercise develops strength, coordination and flexibility in the lower body. It works well on the gluteal muscle and thigh muscles. Squats on one leg connect stabilizers to the work of the muscles, which help to maintain balance and control body movements. 

Functional FISIO loops provide additional support and stability, which allows you to perform the exercise with the right technique and maximum efficiency. By performing this plyometric exercise, you can improve your performance in speed and strength abilities. This physical quality will allow the athlete to generate great strength in certain motor actions.