The single-leg hip raise with foot on bench builds strength and stability through the glutes and hamstrings. The exercise also improves core stability and hip mobility.
Lie flat on your back, placing one heel on top of a bench while straightening the other leg completely in the air. Make sure to keep the leg on the bench bent.
Tighten your abs and press your heel into the bench, driving your hips upwards, and finish the movement by squeezing your glutes, making sure not to use your lower back. Return to the starting position.
Contract your glutes at the top of the movement.
Avoid having the base foot too far out in front of you. Keep it underneath your knee throughout the exercise.
Don't let the heel of your working foot come off the bench. Keep it pressed firmly throughout the exercise.