Starting position

1. Find a suitable exercise bench – it should reach about our knee height and be stable.
2. Place a barbell next to the bench so that it is around your hips when you are lying on the bench and rest your back on it around the lower angle of your shoulder blades.
3. Place your legs hip-width apart and rotate your knees slightly outwards.

Implementation

1. Start the movement from the bottom up by pushing your hips out.
2. Perform a hip lunge. 
3. End the movement when your knees, hips and shoulders are in one line. 
4. Return to the starting position, lowering your body twice as slowly as you performed the concentric movement, keeping your muscles tense at all times. 
5. Repeat the exercise a set number of times.