This one is a Low-Pulley Single-Leg Bench Step-Up....and it's going to really allow you to focus on activating the legs and glutes strongly.

Overall, the Bench Step-Up is an excellent leg and glute exercise. It's one of the most common movements you do on a day to day basis, making this a very functional exercise.

This version is going to add resistance using a low pulley (it can also be done with a dumbbell as well, just fyi). The key with it is that you're going to be gripping above your head to balance and stabilize the movement adn spot yourself, if necessary, allowing you to use a decent amount of weight with it.

Ideally, you would do this one in a cable cross-over set-up, so that you can grab onto the top cross-beam. If you don't have that, you'll need to figure out something else high up to grab to do the exercise as use the low pulley for the step-up does change the balance of the movement and really does need something to grab onto.

Set your flat bench beside the low pulley. Grab onto a single handle and grab onto the top cross-beam of the machine with an underhand grip (works better than overhand).

Now step up, pushing with the leg on the bench as MUCH as possible (some assistance with the foot on the ground is going to happen).

Repeat for 6 to 8 reps then switch legs.

The grip on the cross-beam is primarily for balance but can be used to help pull yourself up as your legs fatigue.

The other version of this requires a bit lighter weight...it means no touching that other leg down onto the ground. This keeps the tension on the working leg better.

Now, if you have something a bit lower to grab onto, you can come down into the squat more. You will be limited in how low you can go by how long your arm is, as you want to keep your grip on that top bar the whole time.

That's the exercise! It's a great way to hit the legs and allows you to use some good resistance with the step-up movement.

Want more leg and lower-body exercises like this? Check out "The Best Leg Exercises You've Never Heard Of"

This book is PACKED with unique, new exercises for the quads, hamstrings, glutes, and calves...really cool stuff that will take your leg training to a whole new level!