Setup
Lie face down on a flat bench with your knees just off the edge. Place a dumbbell vertically between your feet, squeezing it securely with both ankles.
How to do it
- Curl your lower legs up toward your glutes while keeping your hips pressed into the bench
- Squeeze your hamstrings hard at the top position for a one-second pause
- Lower the dumbbell slowly with control until your legs are almost fully extended
- Keep your upper body relaxed and avoid lifting your hips off the bench
Watch out for
- ✗Letting the dumbbell slip by not squeezing it firmly enough between the feet
- ✗Arching the lower back and lifting the hips off the bench during the curl
- ✗Dropping the weight too quickly on the way down instead of controlling the descent