Position yourself on your hands and knees on top of a flat bench.

Keep your back straight, mid section tight and eyes facing forward.

Take the weight off your left knee by leaning to your right slightly.

Keeping your body fixed and rotating at the hip only, extend your knee back as high was possible while keeping your leg bent.

Pause and squeeze the glute muscle at the top of the movement, and then slowly lower your leg back to the starting position.

Repeat for desired reps, and then repeat for the right leg.

Exercise Tips:

Keep your body fixed during the entire set. Don't twist your body as you raise your leg.

Keep the rep timing slow and controlled.

Do not let the knee of your working leg touch the bench during the set.

Ankle weights can be added for extra intensity.