Split Squats – Begin with just your body weight until comfortable with movement and technique. You can add dumb-bells later! Make sure you keep good posture (shoulders over hips, ears over shoulders). Start with a split stance (one foot in front of the other a comfortable distance apart). Heel should be up on back foot and weight should be on ball of foot. Lower your hips until the top of the front leg is parallel to the floor (90 degree angle). Then return to the starting position. Do 10 -15 reps and switch to other leg. Start with 2 sets of 10 – 15 reps. Gradually add resistance (5lb increments) when comfortable with movement and technique.

Reverse Lunge - Againb, begin with just body weight until you're comfortable with movement and technique. Make sure you keep good posture (shoulders over hips, ears over shoulders). From a standing position, step back with one leg until feet are a comfortable distance apart. Bear the majority of your weight on the front leg. Your heel should be up on your back foot and weight should be on the ball of your foot. Lower your hips until the top of the front leg is parallel to the floor (90 degree angle). Keep front knee from going out over your toe. Drive the weight into your front leg/heel and return to the standing position. You can alternate or do 10-15 reps with one leg and then switch. Start with 2 sets of 10 – 15 reps. Gradually add resistance (5lb increments) when comfortable with movement and technique.

Walking Lunge – Same thing to start - begin with just body weight until comfortable with movement and technique. Make sure you keep good posture (shoulders over hips, ears over shoulders). Step forward with right leg. Keep knee from going out in front of toe. Lower your hips until front (right) leg is parallel to the floor (90 degree angle). Heel should be up on back foot and weight should be on the ball of your foot. Drive weight into front (right) leg and bring back (left) leg forward to a standing position. Then lead forward with the left leg continuing to move forward. Start with 2 sets of 10-15 reps.

Tips:

Placing your hands behind your head can help with posture by keeping shoulder blades down and in toward spine.

Individuals with balance issues can do these exercises (except walking lunges) while holding onto a chair until they feel stable enough to do without assistance.

Reverse lunge is a good exercise for individuals with knee problems. This technique puts less stress on the knee joint.