Ring Towel Single-Leg Eccentric Curl

Exercise Name: Ring Eccentric Single Leg Curl with Towel

Equipment Needed: A towel (optional)

Starting Position:
1. Lay flat on your back on a comfortable surface, such as a yoga mat.
2. Bend your knees, keeping your feet flat on the floor hip-width apart.
3. If using a towel, place it under one foot to create tension.

Movement Instructions:
1. Raise one leg off the ground so that your knee is bent at about a 90-degree angle. Keep the other foot flat on the ground.
2. Engage your core muscles to stabilize your body during the movement.
3. Slowly extend the raised leg, keeping it straight, while you lower the heel towards the ground. Control the movement to avoid dropping the leg quickly.
4. Once your leg is fully extended, pause for a moment, then slowly curl your leg back towards your body, bending at the knee.
5. Repeat the curl movement for 8-12 repetitions on one leg.
6. After completing the repetitions, switch to the other leg and repeat the exercise.

Tips for Beginners:
- Focus on controlled movements rather than speed to enhance muscle engagement.
- If using a towel, pull gently as you extend your leg to increase resistance but avoid straining.
- Keep breathing steadily throughout the exercise. Inhale as you extend your leg, and exhale as you curl it back.

Cool Down:
- After completing the sets for both legs, relax and slowly stretch your hamstrings and quadriceps to prevent stiffness.