Chair Seated Hamstring Curl

1. Positioning:
- Sit on the edge of a sturdy chair with your back straight and feet flat on the ground.
- Place your hands on the sides of the chair for support.
- Keep your knees bent at a 90-degree angle, ensuring your knees are aligned over your ankles.

2. Starting Position:
- Keeping your right foot flat on the ground, lift your left foot off the ground, bending the left knee.
- Bring your left heel towards your glutes, engaging your hamstring muscle.

3. Movement:
- Slowly curl your left leg back down to the starting position, keeping control throughout the movement.
- Repeat this curling motion for the desired number of repetitions.

4. Switch Sides:
- After completing the repetitions with your left leg, switch to your right leg and repeat the same movement.

5. Breathing:
- Inhale as you curl your heel towards your glutes and exhale as you lower your leg back down.

6. Repetitions:
- Aim for 10-15 repetitions on each leg for a complete set.

7. Tips:
- Keep your movements slow and controlled to maximize engagement of the hamstrings.
- Avoid leaning back or using momentum; focus on isolating the movement to your legs.