Single-leg hip thrust

You need

How to do it

1. Sit on a flat gym bench.
2. Walk your feet out, bring your glutes toward the floor, and place your upper back against the bench.
3. Bring your feet forward enough to bend your knees at a 90-degree angle and lift your buttocks to align your knees, hips, and shoulders.
4. Have your feet planted firmly on the floor.
5. Squeeze your glutes, engage your abs, and place the back of your upper arms against the bench for support.
6. Raise one leg while keeping the knee bent at a 90-degree angle.
7. Take a breath and lower your buttocks to the floor as you support yourself on one foot.
8. Descend until your glutes are a few inches away from the floor. Pause for a moment, and drive through the heel to extend your hips and bring yourself to the top.