So, if you’ve mastered the basic lunge technique (as mentioned in an earlier blog .. read here) then it’s time to get a bit more serious.
The most obvious way to make lunges more challenging is to add weight. This can be in the form of dumbbells, a bar, kettlebells, a powerbag etc. It’s whatever you have available. Almost anything can be used as a weight providing that you balance both sides of your body equally.
If you’re comfortable with your basic repetitions with weights you can make the exercise more challenging by doing one complete set followed by a set where you go only half way down. If this is followed by a set where you start at the half way point and then lower fully and return only to the half way point then I guarantee a serious burn and muscle work out.
And, finally, for the serious performer who really wants to develop explosive power (especially important for many games players) there is the plyometric lunge.
The simpler version involves taking a lunge step and once your front knee flexes to 90°  immediately drive upwards off the front knee and back to the starting position. Remember for this the starting position is stood up with your feet together and it is very important to maintain correct posture and good technique throughout.
The more advanced version involves starting in the full lunge position. When you’re comfortable in this position simply jump upwards and swap your leg positions before you land (i.e. your front leg becomes the rear leg and vice verse). The instant your feet touch down spring up again and repeat. It’s probably not advisable to do more than 20 repetitions as this is a strenuous exercise and is advised only for those with a degree of prior conditioning. It’s also important to note that a plyometric session should only be done once a week due to the high stresses that it places on joints.

Remember as always, have a thorough warm up and don’t make the mistake of thinking that warm summer weather means that this is less important.

Have fun.