3. Lunges. Starting in the same position as for the body-weight squats, take a long step forward with either leg. Keep your forward knee in line with your forward foot, slowly lower your body until the forward knee forms a 90-degree angle. Rise back up to the starting position. Repeat 10 times. As you become stronger, consider wearing ankle weights…or using a resistance band. Also, you can improve your balance by doing the exercise without holding onto a wall or chair.