This is an exercise that strengthens the core and the hip flexors. You only need a bench to perform this movement, so you can do it as part of an at home workout, or at a fitness center. Improved pelvic mobility following an injury is a great benefit of this exercise. It also helps to strengthen the stabilizer muscles in your hips.

Body Parts

  • Abdominals
  • Hips
  • Hamstrings
  • Gluteus maximus
  • Transversus Abdominis
  • Hip Flexors


  • Lay back down on the floor with the legs bent at a 90 degree angle.
  • Place one leg on a bench.
  • Place the arms alongside the shoulders at a 90 degree angle with the palms against the floor.
  • Press the lower back against the floor.
  • Keep the abdominals contracted.


  • Extend the free leg without touching the floor.
  • Keep the lower back against the floor.


Keep the head aligned with the body. Keep the abdominals contracted. Never arch the back.