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Rosca de isquiotibiais com tiras nos pés — deitado de bruços na caixa longa

Lie prone on long box, hips supported, straps around feet.
Start with legs extended, core engaged, pelvis neutral.
Bend knees, curling heels toward glutes using hamstrings.
Extend legs slowly, maintaining control and constant strap tension.
Руководство по Упражнению Rosca de isquiotibiais com tiras nos pés — deitado de bruços na caixa longa - Тренировка Posteriores da coxa | MuscleWiki