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Lunges are a basic bodyweight exercise that don´t need any equipment. This leg exercise is perfect to build strenght for basic beginners to enter following movement like with more technic like squats. The basic movement is stepping forward while the knee of the standig leg nearly touches the ground. This position conecntrates upwards movement one one leg and increase strength very fast.
Advanced calisthenics athlets also can use some extra weight to increase training effect.

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