WAC Personal Trainer Eric Williamson demonstrates the Forward Lunge, great for strengthening hip and knee joints as well as glutes and quads.
Start by standing up straight with feet together. For added posture, use a straight pole or dowel held in line with your spine. Make sure the pole is touching you at three points: back of the head, middle of the upper back, and posterior.
Take a long step out with your left leg and slowly drop your right knee toward the ground, being very careful to keep your left knee directly over your left ankle. Push off with your left foot and return to standing position, then repeat motion on other side.
Complete 10 reps on each side.