Quadruped Leg Curl

1. Start on your hands and knees on a comfortable surface, with your hands directly under your shoulders and knees under your hips. This is the quadruped position.

2. Keep your spine neutral and engage your core to provide stability throughout the movement.

3. Lift one leg off the ground and flex the knee, bringing your heel towards your buttocks. Keep the other leg and the hands firmly planted.

4. Hold the peak position briefly, ensuring you feel the contraction in your hamstring.

5. Slowly extend the leg back to the starting position without letting your knee touch the ground.

6. Perform the desired number of repetitions before switching to the other leg.

7. Maintain controlled breathing – inhale as you return the leg to the starting position and exhale as you perform the leg curl.

8. Keep your movements controlled and deliberate to maximize engagement of the hamstrings and minimize the risk of injury.

Note: It's important to maintain proper form to keep the focus on the hamstrings and to prevent putting unnecessary stress on the lower back.

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