- Place one knee on a bench and hold a dumbbell.
- Push your hips back while leaving your knee mostly extended. Look for a stretch in your hamstrings.
- When you feel the stretch, push your hips forward until you're back in a standing position.
- Start by standing on one leg with a dumbbell in one hand.
- Slowly bend at the hips and lower the dumbbell towards the ground while extending your free leg behind you.
- Keep your core engaged and your back straight as you lower the weight.
- Once the dumbbell is close to the ground, push through your heel to return to the starting position.
- Set up a bar at mid way up your quad. Place the working leg against the bar.
- Place one foot behind. You should only be on your toes on that back foot. Your front foot should be planted flat the entire time.
- Bend your back knee and push your hips back. Look for a stretch in your front hamstring.
- When you feel the stretch, push your hips forward again until you're back in a standing position.
- Lay on the pad and grab the handles.
- Slip your legs into the belt loop.
- Push your legs back until they are horizontal with the ground.
- Lower back to the starting position.
