Bench kneeling rear leg raise

Glutes

• Target muscles: glutes, hamstrings
• Equipment: bodyweight
• Level: intermediate

How to do it

1. Get into a tabletop position on a bench: hands under your shoulders, one knee under your hips, back neutral.
2. Straighten your other leg and lower it down, lightly touching the floor with your toes.
3. Squeezing your glute, raise your straight leg back until it's in line with your torso, without arching your lower back.
4. Hold briefly at the top, keeping your hips level and not rotating to the side.
5. Lower your leg back down under control to the starting position.
6. Complete the desired number of reps, then switch sides.

Swap it for

• Machine Hip Extension v. 2
• reverse hyper on flat bench
• Band Hip Extension in a Hinge
• Standing cable hip extension
• Band Pull-Through
• dumbbell sumo pull through

Harder

• Cable pull-through
• Standing cable hip extension
• reverse hyper extension (on stability ball)
• swimmer kicks v. 2 (male)