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Pole Lunge 1. Stand with your feet together, holding the bar vertically, spiked into the floor at your feet on a slight angle as shown in the illustration. 2. Take one giant step back with your right leg as you inhale. 3. Exhale and bring your right foot back to the starting position. 4. Repeat with your left leg. 5. Do 20 repetitions on each leg (alternating legs), or stop at muscle fatigue.