The dumbbell lunge and rotation is a single-leg strength exercise that targets the glutes, hamstrings, and quads. The rotational component of the exercise will improve core strength and power.
Hold a dumbbell in each hand, keeping your arms entirely straight by your sides, palms facing inwards.
Push your chest out and take a large step backwards into a lunge, lowering your rear knee towards the ground while keeping your front shin as vertical as possible. As you do so, rotate your torso and your arms towards the outside of your front leg. Push yourself back to the starting position.
Do not let the front leg's knee to cave inward.
Make sure you descend into the lunge by dropping your hips, rather than jutting the knee forward.