This is a great exercise to shape and sculpt your glutes and outer thighs. Nothing will shape your lower body like squats and lunges. I just love them!
Start by standing with feet shoulder width apart holding a dumbbell in each hand. I use 4kg, you can use less or more. Take your right leg back behind your left leg in a curtsy position, bending your knees and lowering your body straight down. Your back should be straight, chest lifted and abdominals held in tight. It is important to keep your abdominals pulled in to protect your lower back. The knee on the front leg should not go over your toe. You do not want a knee injury. Do 16 reps on each leg 2-3 sets. Do what you can and if at any time you feel uncomfortable stop immediately.