① Ankle on the Bench

• · Top ankle on the bench, leg dead straight
• · Elbow under the shoulder, forearm flat
• · Brace before you lift — this loads hard

② Lift the Hips, Bottom Leg Floats

• · Press the bench, lift the hips into one line
• · Bottom leg floats — don't rest it down
• · Squeeze the bench between ankle and hip

③ Lift the Bottom Leg Level

• · Draw the bottom leg UP level with the top
• · Hips stay tall — no sag as it rises
• · Both inner thighs squeeze toward each other
• · Come down at the FIRST sign of groin strain

④ Lower the Leg With Control

• · Pay the leg back down slowly — 2 counts
• · The hips never drop with it