Tame the Tiger (Tai Chi)



Tame the Tiger is a tai chi movement from the tiger sequence and focuses on your quad strength and hip stability. It’s similar to a squat lunge but is gentler on your bones and joints.

Set up

Get into a nice wide athletic stance with your knees slightly bent. Begin by shifting your weight side to side. Your toes should be pointed forward and slightly outward at 11 and 1.  


Squat lunge to one side and as you lunge, push your hands down toward your right knee.

You can imagine that you’re taming a tiger.

Shift your weight side to side again and switch to your other side. As you lunge, push your hands down toward your other knee.


  • You’ll feel this in your quadriceps.
  • You can go as deep as your body allows but ensure that your right knee doesn’t go past your right toe. This means that if you want to go deeper with the lunge, you’ll need to have your legs wider apart.
  • Keep your back straight as you lunge. Make sure you’re not making a twisting motion as you’re lunging.
join us

Get started

Join us and experience our exercise program designed by physical therapists specifically for women with osteopenia and osteoporosis.
Already have an account? Log in here
Check mark
Thank you! Your submission has been received!
We will contact you shortly.
Oops! Something went wrong while submitting the form.

Related articles in the Well Guide

Explore our exercises...

Single Knee to Chest Stretch

View exercise

Single Leg Alternate Arm Reach to Floor

View exercise

Eccentric Single Leg Bridge

View exercise

Gastrocnemius Stretch

View exercise

Overhead Tricep Extension with Weight

View exercise

Supine Alternate Heel Slide

View exercise