Lunges are a fantastic functional fitness movement. They work most of the major leg muscle groups, as well as strengthening your balance and mobility.
Start by standing in a straight posture and your two feet shoulder-width apart. Clasp your two hands together at your chest, or extend them out in front of you for additional equilibrium. Keeping your chest and head up, step with your right foot forward as far as it can comfortably go. Land with the flat of your foot on the floor, while your left leg is extended out behind you with the toes bent and your heel raised off of the ground.
Now slowly bend your right knee until your entire torso is lowered down and your left knee is almost touching the floor. Pause momentarily and then push through your right heel to raise your body back up.
As your body returns to its original height, step your right foot back into position alongside your left foot so they are parallel and situated under the width of your shoulders.
Now alternate the same movement so that your left foot steps forward and your right foot is extended out behind you. Lower yourself down and up, finishing with your feet back to starting position.
This counts as one rep.
To avoid injury performing lunges, make sure that the knee of your forward leg does not extend beyond the line of your toes.