The lunge is an excellent functional exercise that targets the large muscles of the hips and legs. In addition to strengthening the glutes and quads, lunges promote good hip and knee mobility, improving one's ability to perform daily activities such as going up and down stairs and getting up from a low chair.
Begin standing with your feet hip width apart. Place your hands on your hips or straighten your arms out in front of you.
Step the right leg out to the side and sit back like you're going to sit in a chair, bending the right knee while keeping the left leg straight out to the side. Most of your weight should be in the right leg. Then return to the starting position with your feet hip width apart. Perform 10 reps to the right. Then return to the center, and perform 10 reps to the left.