Targets: Upper and lower back, glutes, shoulders and deep abdominals

Start  this movement without using a weight until you can do 10 -12 reps on each leg with good form.  Once you can do that, try to complete 10-12 reps on each leg using 8 to 10 pound dumbbells.

Starting Position: Stand with your feet together, holding a dumbbell in each hand. Gently contract your abdominal/core muscles ("bracing").  Pull your shoulders down and back without arching your low back and maintain this shoulder position throughout the exercise. 

Downward Movement: Inhale and slowly lift your left leg 3-6" off the floor while slowly beginning to bend forward at the hips by shifting your hips backwards. Balance on your supporting leg and avoid any sway, shifting or rotation of your torso. Maintain a flat back and head alignment with your spine (or head extended slightly upwards).  Simultaneously extend your arms towards the floor without allowing your torso to rotate.

Continue bending forward, allowing only a slight bend in the knee until your torso is at or near horizontal to the floor and your arms hang perpendicular from your shoulder. Maintain your weight through the heel of the supporting foot. Attempt to straighten your stance of the right leg and point the toes of the raised leg (left).

Upward Movement: Exhale and slowly push upwards, returning your torso back to a vertical position.  Repeat.