LUNGE

The next primal movement I am going to talk about is called a lunge. A lunge is dropping a knee in the middle of a step, usually to pick something up, step under something, or generally keep the body low to the ground. Lunging is important because it is beneficial in life to have independently strong legs. It makes walking up stairs easier, and picking up heavy objects possible without destroying our backs. Lunging even assists us with balance. It seems laughable that I might talk about lunging, but go ahead and try to do a lunge with each leg. Is it easier with one leg versus the other? Were you able to complete each movement without the need to grab something nearby to help pull yourself up? Did you have to push your body up with your arms to help get up? These are all signs that you should probably be doing this on a regular basis, even if it is just to stay mobile throughout your life. For those that are more attracted to the aesthetics of exercise, lunging really helps develop strong glutes, and quads. Doing this regularly will help lift and tighten your butt and thighs. It will also help prevent you from being rascal ridden later in life. All-in-all, lunges are an exercise that you should do every day. 
Try doing 10 lunges with each leg every morning. The easiest way to know you’re doing it properly is to make sure that when you set your bottom knee on the ground (or just above), is that your ankles, knees, and hips all generally make right angles. When you go to stand up, make sure that you press firmly through your front heel, engaging your front hamstring and gluts. This will independently strengthen each leg. As you get better at them, add more repetitions and variations to your morning routine. Within a couple of months, you will notice tighter legs and will forget how difficult it can be to do things like walk, walk up stairs, walk down stairs, pick things up off of the floor, or generally live your life.