The single leg sit stand on the bench is an intermediate level exercise that challenges your balance and targets the quads and glutes.
The four point superman on the bench is an intermediate core exercise. This exercise requires a great amount of core strength and stability to be done properly.
The one legged sit squat is an intermediate exercise that requires a great deal of strength and balance. This exercise should only be performed by individuals with the required core stability and muscle coordination.
The single leg glute bridge on the bench is a challenging intermediate lower body exercise. This exercise really targets the glutes when only a single leg is used because the muscle becomes totally isolated.
The bench superman is a challenging full body exercise that targets the glutes, shoulders and core.