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When you are performing lunges as your plyometric workout, then you want to make sure that you get the most out of each lunge. In a lunge you want to stand at one end of a basketball court and step forward with one foot. As you step forward you want to keep your back foot right where it is and get almost low enough to touch your knee with the ground. Then, bring your back leg back up next to the other leg and repeat with the opposite leg. The key to gaining the most results when lunging is to get as low as you possibly can without actually touching the ground with your knee.