- 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.
