Leg Crossed Pelvic Push Off Bench 2
Targets the glutes and pelvic control with a crossed-leg variation off the bench.
Glutes & HipsIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: glutes. Secondary: hips, core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~36 kcal |
How to do it
- Position yourself on a bench with one leg crossed.
- Push the pelvis upward while squeezing the glutes.
- Keep the core braced.
- Lower with control.
- Complete reps then switch sides.
Equipment
- Bench
Coaching tips
Benefits
Targets the glutes and pelvic control with a crossed-leg variation off the bench.
Common mistakes
Avoid arching the lower back or losing pelvic control.
Make it harder
Add a pause at the top.
Make it easier
Perform without the crossed leg.
Breathing
Exhale as you push, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12-15 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.