Extension and flexion of the legs in the prone position ► hamstring curls

Individual work

Starting position:
Lie face down on a bench, legs extended. A resistance band is attached to the wall bars and looped around the ankles. Arms extended forward, head in a neutral position.

Movement execution:
From the extended position, bend the knees in a controlled manner, bringing the heels toward the glutes.
Hold briefly, then slowly return to the starting position. Perform the movement smoothly and without momentum.

Attention:
Keep the back stable, avoid arching the lower back. Perform the movement in a controlled manner (no jerky pulls).
Keep the head aligned with the spine.

Lighten:
Use a lighter resistance band.

Harden:
Use a stronger band or add a brief hold at the end of the movement; squeeze the ball with your knees.

1 long bench

1 wall bars

1 resistance band

1 ball ► to make the exercise more challenging