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 deep squat, holding your right leg;
Do an upward jump with a change of leg;
Repeat the same for the other leg.
Keep your back straight, pelvis below 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 level 5 pistol is executed on functional loops in a deep squat jump.

It is aimed at working out the leg muscles, actively, including the quadriceps, glutes and calves. And muscle stabilizers help to maintain balance and stability while squatting on one leg.

The FISIO functional 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.