Dumbbell Lunge is an excellent movement for all of th muscles in the legs.
Procedure:
1. Step forward with your right foot.
2. Bend at the knee making sure you descend slowly and in control.
3. As your knee bends and your hips descend, only lower yourself until your left knee is about two inches from the ground and then stop.
4. When you step forward at the beginning of the movement, make sure to position yourself so that the knee does not go past the toes when you are in the bent-knee position with your left knee two inches from the ground.
5. Begin to reverse the movement by pressing off the right foot only. You may naturally want to use the left knee to assist in pushing back up, but do not let this happen.
6. Return to the start position but do not rest. Switch legs and repeat.