Ring Towel Single-Leg Curl

1. Starting Position:
- Lie on your back on a flat surface.
- Keep your arms relaxed at your sides.
- Place a towel under one foot, ensuring the other leg is extended straight along the ground.

2. Leg Positioning:
- Bend the knee of the leg that has the towel beneath it.
- Ensure your foot is securely placed on the towel.

3. Movement:
- Engage your core to stabilize your body.
- Begin by pulling your bent leg toward your body, sliding the towel along the floor.
- Focus on using your hamstrings to pull the towel and bring your heel closer to your glutes.

4. Full Extension:
- Once your heel is as close to your glutes as possible, pause for a moment.
- Slowly extend your leg back to the starting position, maintaining control throughout the movement.

5. Repetitions:
- Perform 10-15 repetitions on one leg.
- Switch to the other leg and repeat the process.

6. Tips:
- Keep your hips aligned and avoid lifting your lower back off the ground during the movement.
- Breathe steadily, exhaling as you pull the leg in and inhaling as you extend it back out.

This exercise engages the hamstrings and promotes flexibility while being beginner-friendly.