This exercise involves lying on your back with one foot elevated on a bench or step, and lifting your hips up towards the ceiling using only one leg. It targets the glutes and hamstrings, and can help improve hip stability and balance.
Type
Strength
Equipment
Bench
Difficulty
Intermediate
Key Benefits
- Targets the glutes, hamstrings, and lower back muscles
- Improves hip stability and balance
- Increases hip extension strength and power
- Can help alleviate lower back pain by strengthening the muscles that support the spine
- Can be modified to increase or decrease difficulty by adjusting the height of the elevated surface
How to perform
- Begin by lying on your back with your knees bent and feet flat on the ground.
- Extend one leg straight up towards the ceiling, keeping the other foot planted on the ground.
- Place your arms out to the side for balance.
- Engage your glutes and lift your hips up towards the ceiling, keeping your extended leg straight.
- Pause at the top of the movement, then slowly lower your hips back down to the ground.
- Repeat for the desired number of reps, then switch legs and repeat on the other side.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Lower Back
Primary
Abs
Primary