This exercise is very difficult to do correctly. It’s the ultimate exercise for anyone wanting to sculpt and tone his or her glutes.

Start by standing with feet shoulder width apart, like you’re going to do a squat. Place one foot on the bench, 2 feet behind you and stand on the front foot.

Lower your body until the front leg is parallel to the ground.
 Keep your back upright (90 degrees) and abs braced (like taking a punch to your gut).

From the parallel position in the exercise return back up to the top position. You’re knee on the working leg should be slightly unlocked in the top position. Repeat for a selected amount of reps then change legs.