Ring Leg Curl with Yoga-Block & Towel

• A towel (optional for grip)

1. Starting Position:

• Lie flat on your back on a mat with your arms resting at your sides.

• Place a yoga block between your feet for added stability. If you prefer, use a towel over the block for better grip.

2. Body Positioning:

   • Keep your legs extended and your feet hip-width apart.

   • Engage your core by tightening your abdominal muscles.

   • Your head and shoulders should remain relaxed on the mat.

3. Movement:

   • Bend your knees and pull your heels towards your glutes while keeping the yoga block squeezed between your feet.

   • Lift your hips off the mat slightly as you pull your legs in.

   • Make sure to drive your heels into the block as you pull your legs.

4. Hold and Return:

   • Hold the contraction for a moment, feeling the tension in your hamstrings and glutes.

   • Slowly extend your legs back to the starting position while keeping the block between your feet.

   • Avoid letting your hips drop too low during this phase; maintain a slight lift.

5. Repetitions:

   • Perform 10 to 15 repetitions, focusing on controlled movements throughout.

6. Cool Down:

   • After completing your sets, gently stretch your legs and lower back to help relax the muscles.

Tips:

• Start slowly and focus on form to prevent injury.

• If you feel any discomfort, adjust your position or reduce the range of motion.

• As you become more comfortable with the movement, you can increase repetitions or add more resistance by placing weights on your hips.