Hamstring Squat Curl

1. Starting Position:
- Stand upright with your feet shoulder-width apart.
- Keep your arms crossed over your chest or in front of you for balance.

2. Squat Down:
- Push your hips back as if sitting in a chair.
- Bend your knees and lower your body until your thighs are parallel to the ground. Ensure your knees do not go past your toes.
- Keep your chest lifted and back straight.

3. Hamstring Curl:
- While in the squat position, lift your right heel towards your glutes, curling it up.
- Keep your thighs close together as you raise your leg.
- Hold for a brief moment at the top of the curl.

4. Return to Start:
- Lower your foot back down.
- Push through your heels to return to the standing position, engaging your glutes as you rise.

5. Repeat:
- Perform the curl again with your left leg.
- Alternate between legs for the desired number of repetitions, typically 10-15 per leg.

6. Breathing:
- Inhale as you squat down and exhale as you stand back up.

Tips:
- Focus on maintaining your balance throughout the movement.
- Keep your core engaged to support your back and improve stability.
- Ensure proper form by looking forward and not rounding your back during the squat.