This exercise works the muscles on the back of your legs and hips. These muscles, specifically the hamstrings and glutes, are powerful hip extensors and are strongly involved in all walking, running and jumping activities.
Step 1. Stand upright with your feet close together. Hold the dumbbell with one hand.
Step 2. Bend forwards from the waist and extend other leg out behind you. Keep your arm straight as you hold dumbbell. Lower down as far you can. Slowly straighten up and repeat exercises for desired rep range, ensuring to change legs.