1. Stand up holding dumbbells. Take one foot back behind you on a 45 degree angle so it appears you are curtsying for the queen. Bend both knees so your front thigh is parallel to the ground. Make sure your front knee doesn't move over your ankle. Push through your front heel, squeezing the Glutes, and return to standing.
2. With feet either shoulder width apart or slightly wider, hinge your hips back so your butt is poking out, then bend your knees and lower into a squat. Push through your heels to return to standing and squeeze your Glutes.
3. Repeat step 1 but on the other leg.
4. Repeat step 2.
Do 12 reps each leg for the curtsy lunges with a squat in between. You will be doing more squats than curtsy lunges but it's easier to count the reps for each leg. Perform 3 sets.