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.