Lie on your left side on a bench, propping your torso up on your left elbow and bending the left knee whilst extending the right leg. Turn the foot of the right leg so that your toes are pointed down towards the floor. Grip the bench securely with your right hand. This is your start position. Focusing the tension on your right glute and leading with the heel of your right leg, drive the leg up towards the sky, keeping it extended as you do so. Exhale as you do this. Squeeze your glute at the top and then lower with the control to the start position, inhaling as you do so. Repeat all the required reps (or time) on one leg before changing to the other.