Bench-Supported Single-Leg Romanian Deadlift

Kneel one leg on a flat bench, shin resting along it, and plant the other foot on the floor a little behind the bench with a soft knee. Hold a dumbbell in the hand on the working-leg side and let it hang. Push your hips straight back and hinge over, keeping your back flat and your chest facing the floor. Lower the dumbbell toward the ground until you feel a strong stretch in the hamstring and glute of the planted leg, not until your back rounds. Keep the dumbbell close to your shin the whole way down. Drive the floor away and squeeze the glute to stand back up, finishing with your hips fully extended. Keep your hips square to the floor throughout — letting the bench-side hip rise turns this into a twist and takes the load off the glute. The bench is there for balance only; do not push through it. Move slowly, and complete all reps on one side before switching.