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You Will Strengthen These Muscles With This Exercise
Muscle Groups

Explode with Lunges

Step 1:Start in the down position then jump off the front legs and switch your legs around in the air.

Step 2: Try to do chains of two jumps where you jump again as soon as you make a controlled landing.

Step 3: Use good form. Control your body and do not let your knee hit the ground when you land.

Step 4: When you get comfortable, try to increase your jump chains to three and more.