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 as well as balance, improving one's ability to perform daily activities such as going up and down stairs and getting up from a low chair.
Begin in a split stance, with one leg in front of your body and the other leg behind your body. Your hips and toes should be pointed forward. Place your hands on your hips, out to the sides or behind your head if you feel well-balanced.
You can hold onto a counter top or stable chair if you need extra support.
Slowly lower your body using the front leg to control the movement and the back leg to stabilize. Lower as far as you feel comfortable or until the the front knee bends to a 90-degree angle. Hold for 1-2 seconds, then push through the legs as you return to the starting position. Repeat 10 times on one side then switch legs.