Final answer:
To progress in Single Leg Squats (SLS) and lunges, one can add weight, increase reps or sets, slow down tempo, introduce balance challenges, use plyometrics, or vary the type of lunges. Progress should be gradual and with proper technique to prevent injuries and effectively build and strengthen muscles.
Step-by-step explanation:
To effectively enhance the intensity and benefits of anaerobic exercises such as Single Leg Squats (SLS) and lunges, it's important to implement progression techniques. Progression can be achieved by adding weight, increasing repetitions or sets, slowing down the tempo for more muscle time under tension, incorporating balance challenges like standing on an unstable surface, or including movement variations that require greater strength or balance.
Single leg squats can be progressed from doing them with body weight to holding or kettlebells. Adding a plyometric component, such as a jump at the top of the squat, is another way to progress. As for lunges, you can vary the type of lunge (e.g., forward, reverse, lateral) or increase the difficulty by doing walking lunges over a distance or adding weight with a barbell .
Remember, progression should be gradual to avoid injury and allow for proper adaptation. Proper technique should always be a priority to maximize the muscle-strengthening goals of these exercises.