Alternating Hamstring Pulldown Curl

1. Starting Position:
- Stand with your feet shoulder-width apart.
- Raise both arms straight up above your head with palms facing forward.
- Engage your core and maintain a straight posture.

2. Movement:
- Lift your right leg, bending the knee at a 90-degree angle to bring your heel towards your glutes.
- At the same time, pull your arms down towards your sides while maintaining the upward position of your left arm.
- Return your right foot to the ground and raise your right arm back up as you lower your left arm.

3. Alternate Sides:
- Immediately lift your left leg and bend the knee to bring your heel towards your glutes while bringing your right arm down.
- Return your left foot to the ground and raise your left arm back up as you lower your right arm.

4. Repetitions:
- Continue alternating legs and arms in a controlled manner for a set number of repetitions (e.g., 10-15 per side).

5. Tips:
- Keep your movements smooth and controlled to prevent injury.
- Focus on activating your hamstrings as you curl each leg.
- Maintain good posture throughout the exercise by keeping your chest up and shoulders back.

6. Breathing:
- Inhale as you lower your arms and exhale as you pull your leg up.

7. Cool Down:
- After completing your repetitions, take a moment to stretch your legs and arms to relax the muscles used.