Lunges are a great functional exercise that strengthens the muscles of the hips and legs. Lunges can help with climbing stairs, getting up from a low chair and other activities of daily living.
Begin in a split stance, with one leg in front of the other.
Hold a 1-5lb weight in each hand. Open your chest and gently activate the muscles between your shoulder blades to prevent your shoulders from rolling forward. Draw your belly in towards your spine to stabilize your core.
Slowly lower your body using the front leg to control the movement and the back leg to stabilize. Lower until the back knee almost touches the ground and the front knee bends to a 90-degree angle.