This lower-body stability workout is great for longevity

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When you think of work, the word “energy,” in its various forms, may be the first thing that comes to mind. Of course, working on muscle gains is an investment in longevity and wellness, but an exercise regimen can also lend you the ability to feel stable and integrated within your own body. And so this week’s episode Trainer of the Month The club, led by Nike trainer Tara Nicholas, focuses on finding freedom in controlling every movement—and doesn’t require a single piece of equipment.

You may think you already know why stability and coordination are important to health and well-being, but let’s go through a quick refresher. When we talk about exercise, stability and coordination are key components of balance, a skill that translates into every part of your life.

“You have receptors in your joints, in your ligaments and in your tendons that tell you where you are. They’re constantly communicating with the brain,” says yoga teacher and physical therapist Lara Heyman, PT, formerly of Well+ Well. “If you’re walking on the sidewalk and then the terrain suddenly turns to gravel, you don’t have to look down and adjust. Your body reacts really quickly, and that’s part of the balance.” Developing a good sense of balance also benefits your brain health and will help prevent injuries as you age.

In other words, the 14-minute, lower-body stability workout Nicholas cooked up for you today is worth your time. Once you’ve warmed up, he’ll lead you through sumo squats, single-leg deadlifts, side lunges and other challenging, feel-good moves to test your stability and coordination.

When you’re ready to go, press play on the video and enjoy Nicholas’ carefully designed sweat sesh Remember: You’re doing this for you And future you

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