Instructions:
- 1Start in a seated position on the ground with a bench behind you. Bend one knee and place the foot flat on the ground while the other leg is extended straight out in front of you
- 2Lean back onto the edge of the bench so that your shoulder blades are on the edge of the bench
- 3Push through the heel of the bent leg and lift your butt and the extended leg off the ground while keeping your back in line with your extended leg
- 4Lower your butt and your extended leg back to the ground in a controlled fashion
Tips:
- Remember to keep your back straight throughout the motion
- Ensure your knee of the bent leg does not extend past your foot
- Breathe out as you thrust upwards, and breathe in as you lower yourself back down
- To enhance the effectiveness, squeeze your glutes at the top of the lift