1. Position yourself on a flat bench, lying face down with your torso on the bench and legs stretched off the end of the bench. Your hips should be right at the edge of the bench.
2. Place your hands on the bench under your shoulders for stability.
3. Keep your feet together, and let your legs relax and hang towards the floor naturally to start the exercise.
4. Engaging your glutes and hamstrings, lift your legs up behind you until they are in line with your torso. Keep your movements controlled, avoiding jerking or swinging.
5. Hold the top position for a moment, squeezing your glutes at the peak of the movement.
6. Slowly lower your legs back down to the starting position without letting them rest on the floor between reps.
7. Aim to complete 3-4 sets of 8-12 repetitions, with adequate rest between sets to recover.
8. Focus on form over the number of reps; it's important to maintain tension in the glutes and hamstrings without using momentum.
Make sure to warm up properly before performing the exercise and cool down with stretching exercises after completing your sets. If you have any back issues, consult with a healthcare professional before attempting this exercise.
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