People often skip lunges because they're challenging, but they're one of the best exercises for building single-leg strength, improving balance, and helping athletes produce force more effectively. Whether you're a footballer or just want stronger legs, these should be part of your program.

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Weighted Squats. Building strength one rep at a time.

Hold a ball in your right hand, raise oyur right arm to shoulder height, arm straight, release the ball and before it touches the ground catch the ball in your right hand.