One leg kickback (with bench support)

How to perform it

Step-by-step instructions

1. 01Start by positioning your body on a bench with one knee and hand supporting yourself.
2. 02Extend the opposite leg straight back, keeping it aligned with your hip.
3. 03Contract your glutes at the top of the kickback and hold for a second.
4. 04Lower your leg back down without letting it touch the ground.
5. 05Repeat for the prescribed repetitions, then switch legs.