Step 1

With a dumbbell clamped in between your feet, lay in a prone position (face down) on a bench and grasp the end with both hands. Extend your legs until they are almost straight. This is your starting position.

Step 2

Inhale. While keeping your torso as still as possible, slowly bend your knees to bring the dumbbell towards your glutes. You should feel tension in your hamstrings (on the underside of your legs).

Step 3

Exhale. Slowly extend your legs to return to the starting position. Repeat for the specified number of repetitions.

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