The lunge is an exercise that can be done anywhere.  It is the easiest 1x leg exercise to do.  Performing 1x leg exercises will improve your lower body strength measurably as well as improve balance.

• Start with your feet together and your hands either on your hips or behind your head.
• Take an exaggerated step forward.
• As your foot touches the floor make sure it is a soft (silent) landing.

• Lower hips towards the floor.
• Keep upper body tall and knee over the ankle.
• Back knee should almost touch the floor.
• You may keep the back leg straight which will give you a good stretch in the hip flexor.
• Push with front leg and return to starting position.