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पैर खींचने वाले स्ट्रैप्स से हैमस्ट्रिंग कर्ल्स — पेट के बल, लॉन्ग बॉक्स पर

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.