Stand with dumbbells grasped to sides.
Lunge to one side with first leg. Position closest dumbbell behind thigh and opposite dumbbell to front. Land on heel then forefoot. Lower body by flexing knee and hip of lead leg, keeping knee pointed same direction of foot. Return to original standing position by forcibly extending hip and knee of lead leg. Repeat by alternating lunge with opposite leg.
Keep torso upright during lunge. Flexible hip adductors will allow fuller range of motion. Lead knee should point same direction as foot throughout lunge. A long lunge emphasizes Gluteus Maximus; short lunge emphasizes Quadriceps. Dumbbells may be positioned - one to front and other to back.