I’m going to show you two primary variations, using a suspension trainer (prefered: here’s how to make a suspension trainer) and using a standard bench.
The overload is important for building lower body strength. Next, the various loading patterns – even while using a submaximal weight since it is now bilateral – will build stability and core strength.
I find it very important to teach the body how to fire the muscles while utilizing one leg – especially in the glutes where a lot of athletes have weaknesses.
Lunges inparticular are great for athletes and people looking for that “real world strength.” Life and sports usually include a high amount of unilateral movements.