Single leg hip extension - with barbell "hip thrust" (Hip extension strengthening, with barbell, explosive, single leg, supine on bench)

Lie face up on a bench holding a barbell on your hips held in a wide grip.
Only your shoulders should be on the bench and your hips should be parallel to the ground.
Fully extend one leg, pointing your toes away from the body.
Lower your hips towards the ground, resisting any rotational movement at the pelvis.
Explosively extend your hips towards the ceiling and return to the starting position.
Complete the set on one side before repeating on the other side.