1. Place a dumbbell on the floor near the foot end of a decline bench.
2. Lie face-down on the decline bench, with your knees at the top edge of the bench and your feet hanging off the end.
3. Secure a dumbbell between your feet. It can help to cross your feet to more securely grip the dumbbell.
4. Grasp the bench or the provided handles for support.
5. Start with your legs fully extended.
6. While keeping your hips on the bench, curl your legs up as high as possible by bending at the knees and lifting the dumbbell towards your glutes.
7. Squeeze your hamstrings at the top of the movement.
8. Slowly lower the weight back to the starting position, keeping the tension on your hamstrings.
9. Repeat for the desired number of repetitions and sets.
Ensure you maintain control of the dumbbell throughout the exercise and perform the movement with a controlled tempo. If the dumbbell feels unstable or is difficult to hold with your feet, this exercise can also be performed using a leg curl machine specifically designed to target the same muscle groups.
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