1. Bend your knees and lift your legs with one leg. Training equipment: leggings sandbags. Action essentials: keep the trunk stable during exercise, bend your legs and knees at a 90-degree angle, and then lift your legs up. 2, lunge, training equipment: barbell, blacksmith. Action essentials: tighten the waist and abdomen, straighten the upper body, and squat until the knees form a 90-degree angle, and the knees do not exceed the toes.