Dumbbell Seated Leg Extension

• A dumbbell

1. Starting Position:

• Sit on the edge of a flat bench with your back straight and your feet flat on the floor.

• Hold a dumbbell with your right hand and place it between your feet.

2. Foot Position:

   • Adjust your feet so that your knees are bent at about a 90-degree angle.

   • The dumbbell should be resting on the floor, secured by your feet.

3. Movement:

   • Slowly extend your right leg forward, lifting the dumbbell off the floor.

   • Keep your foot pointed forward as you straighten your leg fully.

   • Hold the position for a moment at the top of the movement.

4. Returning to Start:

   • Gradually lower your leg back to the starting position, ensuring you maintain control.

   • Keep the movement smooth and avoid letting the dumbbell drop.

5. Repetitions:

   • Perform 10-15 repetitions on your right leg.

   • Once completed, switch the dumbbell to your left foot and repeat the same number of repetitions.

6. Breathing:

   • Exhale as you lift the dumbbell and inhale as you lower it.

Tips for Beginners:

• Start with a light dumbbell to get comfortable with the movement.

• Focus on maintaining good posture and control throughout the exercise.

• If you feel strain in your knees, reduce the weight or the range of motion.