Uploaded May 2026 | Updated September 2026, 2 weeks ago
This setup looks weird (shocker!) but was actually a seriously good glute and leg exercise. I really felt this one strongly while doing it and for a few days after.
I call it a Stretch Down Single Leg Squat.
This has a bunch of small things going on that, when put together, have a big impact on how well it works.
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fitstep.com/goto/mass
This has a bunch of small things going on that, when put together, have a big impact on how well it works.
1. You've got one foot on the face of a bench set to a low incline (like 1 or 2 notches up). This angles your foot into dorsiflexion (toes up) which, I find, shifts tension onto the glutes.
2. You've got a bar set up either in the rack or Smith machine to hold onto for support (set at about arms-length when standing on the bench), which allows you do the second key thing, which is tilt your upper body down and to the side at the bottom of the exercise (adduction).
This tilt (which is hip abduction as you bring the hips back from tilted to horizontal) starts on a stretch and activates the glute medius and minimus. The second part of the video shows this really well.
3. At the bottom, you're bent fully at the waist (hip flexion), which is a good stretch position for the gluteus maximus (and medius and minimus).
4. Because you're reaching down at the bottom with the weight, this puts strong tension on the gluteus medius and minimus... they have to fire strongly under stretch to maintain your balance and position on the bench.
5. At the bottom, your forearm can be resting fully on the bar for best support.
IMPORTANT! If you're using a bar in the power rack, pull it up against the uprights AND pull the end collar up against the safety rail in front of you to lock it in place (you can put a small plate on the bar, too, if you want). The Smith bar won't shift, so no issue there.
Your back leg can stay either off the back end of the bench or graze it (it'll depend on how high up on the bench seat you stand).
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Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
This setup looks weird (shocker!) but was actually a seriously good glute and leg exercise. I really felt this one strongly while doing it and for a few days after.
I call it a Stretch Down Single Leg Squat.
This has a bunch of small things going on that, when put together, have a big impact on how well it works.
Get my FREE Mass Targeting Specialization guide:
fitstep.com/goto/mass
This has a bunch of small things going on that, when put together, have a big impact on how well it works.
1. You've got one foot on the face of a bench set to a low incline (like 1 or 2 notches up). This angles your foot into dorsiflexion (toes up) which, I find, shifts tension onto the glutes.
2. You've got a bar set up either in the rack or Smith machine to hold onto for support (set at about arms-length when standing on the bench), which allows you do the second key thing, which is tilt your upper body down and to the side at the bottom of the exercise (adduction).
This tilt (which is hip abduction as you bring the hips back from tilted to horizontal) starts on a stretch and activates the glute medius and minimus. The second part of the video shows this really well.
3. At the bottom, you're bent fully at the waist (hip flexion), which is a good stretch position for the gluteus maximus (and medius and minimus).
4. Because you're reaching down at the bottom with the weight, this puts strong tension on the gluteus medius and minimus... they have to fire strongly under stretch to maintain your balance and position on the bench.
5. At the bottom, your forearm can be resting fully on the bar for best support.
IMPORTANT! If you're using a bar in the power rack, pull it up against the uprights AND pull the end collar up against the safety rail in front of you to lock it in place (you can put a small plate on the bar, too, if you want). The Smith bar won't shift, so no issue there.
Your back leg can stay either off the back end of the bench or graze it (it'll depend on how high up on the bench seat you stand).
FOLLOW ME
YouTube ► youtube.com/subscription_center?add_user=nilssonnick
TikTok ► tiktok.com/@madscientistofmuscle
Instagram ► instagram.com/nicknilsson1
Facebook ► facebook.com/nicknilssonmadscientist
Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
