Stand upright, with dumbbell in your right hand. Take a long step back with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Return to standing by pressing your right heel into the floor and bringing your left leg forward. Now step your right foot to the side. Engage through the right heel as you drop your hips down and back while keeping the left leg straight, stretching the inner thigh on the left while keeping both soles of the feet on the ground. Make sure your right knee is tracking over your right foot. Then bring the right leg back to come up to full standing start position. That’s one rep.