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Women naturally have a lower center of gravity than men, making it easier to keep our balance and stay low to the ground in power moves like this plyometric lunge.
How to do it: Perform a reverse lunge with your back leg slightly at an angle. Leap to the side and bring the opposite leg behind you, only tapping your toe to the ground. Immediately jump back the other direction and continue alternating until you feel the burn. Form check: Keep your knees bent and stay as low as possible to really work your quads.
SHAPE Fitness Editor at Large Jay Cardiello recommends these one-legged hoppers to tone up hammies in no time
Single-Leg Plyometric Exercises