Alternating Hamstring Double-Kick Curl

1. Begin by standing straight with your feet hip-width apart.

2. Engage your core and maintain a straight back throughout the exercise.

3. Shift your weight onto your left foot and start by curling your right heel towards your glutes, performing a hamstring curl.

4. As soon as your heel is close to your glutes, extend your leg back out in a controlled kicking motion, keeping your knee at the same height.

5. Without placing your right foot back on the ground, curl your heel towards your glutes again for a second kick.

6. After the second kick, return your right foot to the starting position and shift your weight to perform the same motion with your left leg.

7. Alternate legs with each repetition, performing an equal number of curls on each side.

8. Maintain control and balance throughout the exercise, avoiding any swinging motion.

Remember to perform a proper warm-up before this exercise and stretch your hamstrings adequately after your workout to prevent injury and improve flexibility.

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