Instructions:
- 1Lie face down on a flat bench with your legs extended. Hold a dumbbell between your feet.
- 2Bend your knees and curl the dumbbell towards your glutes.
- 3Hold this position for a second and squeeze your hamstrings.
- 4Slowly lower the weight back to the starting position.
- 5Repeat this movement for the desired number of reps.
Tips:
- Engage your core throughout the movement to maintain stability.
- Ensure your movements are slow and controlled, avoiding momentum.
- Focus on feeling your hamstrings contract during the curl.
- Avoid lifting your hips from the bench during the exercise.