Move of the month: Side lunge with knee lift

This exercise works your inner and outer thigh muscles and helps improve balance. It also trains your body to move from side to side, as opposed to the more common forward-and-back motions.

Starting position: Stand up straight with your feet together and your arms at your sides.

Movement: Step way out to the side with your left foot, while keeping your right foot in place. As your left foot hits the ground, transfer most of your weight to your left leg, hinge forward at your hips, and bend your left knee, lowering into a lunge. Keep your right leg straight and put your hands on your left thigh for support. Press with your left foot to stand back up, shifting your weight onto your right foot, and raise your left knee to hip level. Get your balance, and then step out with your left leg again for another lunge. Continue for 30 seconds. Repeat the sequence stepping out to the right for 30 seconds.

Tips and techniques:

• Keep your spine neutral (neither arched nor rounded), your shoulders down and back, and your abdominal muscles tightened throughout the move.
• Don't let the knee of the lunging leg extend farther forward than your toes.

Exercise illustrations by Thomas MacDonald