Bam Bams (Prone Bench Leg Arc)

How to perform it

Step-by-step instructions

1. 01Lie face down across the end of a sturdy flat bench with your pelvis supported and both legs hanging freely on opposite sides.
2. 02Hold the bench securely, brace your abdomen, and keep your neck neutral with your knees only slightly bent.
3. 03Begin with your legs spread wide, then lift them in a sweeping arc while bringing them toward each other.
4. 04Touch your heels lightly at the highest controlled position and squeeze your glutes without forcing your lower back into excessive extension.
5. 05Lower your legs in the reverse arc, separating them under control before beginning the next repetition.