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.