Lie face down on a long bench, with your hips close to the end of the bench. The elastic band is attached to the wall bars and is placed around your lower legs or legs. Start by keeping your legs almost fully extended. At the same time (or alternately), bend your knees and pull your heels towards your bottom in a controlled manner. Then slowly straighten your legs again.
Attention:
Keep your hips and upper body stable on the bench; do not shift your weight or arch your back by lifting your pelvis; perform the movement in a controlled manner without using momentum; keep your knees in line with your hip joints as far as possible; do not pull the resistance band taut abruptly.
Lighten:
Use a lighter elastic band; reduce the range of motion.
Harden:
Use a stiffer elastic band; perform the movement more slowly (particularly during the stretching phase); hold the end position briefly; additionally, hold a ball between your knees (squeeze it).
