Updated: Nov 7, 2022
If you like to feel the burn, you’ll definitely get that with this glute exercise!
All you need is a bench so it's great for days when the gym is very busy or if you don't have access to much equipment.
A few cues to help you get the most out of this exercise:
Don’t put all your weight onto your arm - it should just be supporting you. The more weight your leg takes, the more effective the movement will be.
As you raise your body up, drive through the knee. Although this exercise works both legs at the same time, you should mostly feel it in the leg on the bench.
It doesn't look it but this is quite a challenging exercise. Once you can do three sets of 12 reps, you can make it more difficult by increasing the number of reps or sets that you do, you can slow down the movement or add some weight (I normally use a plate from an adjustable dumbbell).
You can find the full video demonstration on my YouTube channel.