A Typical Session
21 Min
Warm-up
3m
Main Set
14m
Finisher
4m
9 kcal
/ min (est.)
3 × 10
sets × reps
Why this exercise
Difficulty: Advanced
Creates deep glute stretch and strengthens each leg individually.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
10
Rest
75s
How to Perform
- 1.Stand in front of a bench and place one foot behind you.
- 2.Lower your back knee toward the floor while keeping chest up.
- 3.Push through the front heel to return to the top position.
Pro Tips
- •Take a long stance to emphasize glutes.
- •Keep your front shin vertical during the descent.
- •Hold dumbbells for added load.
Equipment
Bench · Dumbbells (optional)
Safety
Avoid letting your front knee cave inward.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.