This is a high intensity exercise that strengthens your hips and tones glutes and thighs. It really is a fantastic toning exercise for the lower body.
Start by standing tall holding a dumbbell in each hand. I use 5kg weights. You can use more if you wish, I do not lift heavy weights as I suffer from lower back pain. If you prefer to do this exercise without weights place your hands on your hips. Lunge forward with your right leg making sure that the the knee on your bent back leg does not touch the floor, and the knee on your front leg should not go over your foot. Your chest should be lifted and back straight. No leaning forward. Press up with the front leg and then bring the back foot forward. Do 3-4 sets 16-20 reps.