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: Start by standing on one leg with your feet shoulder-width apart and holding two dumbbells.
: From this starting position, hinge at the hips to lower the dumbbell towards the ground, keeping your back straight and your core engaged.
: Once you feel a stretch in your hamstring, slowly return to the starting position.
: Make sure to keep your standing leg slightly bent and avoid rounding your back as you lower the dumbbell.

Masculino