Alternating Hamstring Pulldown Curl

Starting Position:

• Stand with your feet shoulder-width apart.

• Raise both arms straight up above your head with palms facing forward.

• Engage your core and maintain a straight posture.

Movement:

• Lift your right leg, bending the knee at a 90-degree angle to bring your heel towards your glutes.

• At the same time, pull your arms down towards your sides while maintaining the upward position of your left arm.

• Return your right foot to the ground and raise your right arm back up as you lower your left arm.

Alternate Sides:

• Immediately lift your left leg and bend the knee to bring your heel towards your glutes while bringing your right arm down.

• Return your left foot to the ground and raise your left arm back up as you lower your right arm.

Repetitions:

• Continue alternating legs and arms in a controlled manner for a set number of repetitions (e.g., 10-15 per side).

Tips:

• Keep your movements smooth and controlled to prevent injury.

• Focus on activating your hamstrings as you curl each leg.

• Maintain good posture throughout the exercise by keeping your chest up and shoulders back.

Breathing:

• Inhale as you lower your arms and exhale as you pull your leg up.

Cool Down:

• After completing your repetitions, take a moment to stretch your legs and arms to relax the muscles used.