Form illustrationMobility / Flat Bench
A seated stretch on a bench with one ankle crossed over the knee, hinging forward to target the glute.
Flat Bench
beginner
isolation
Sit on the end of a bench.
Cross one ankle over the opposite knee.
Keep your back flat and hinge forward over the crossed leg.
Hold for 20 to 30 seconds, breathing steadily.
Switch sides and repeat.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
