1. Lie face down on the floor. Extend your arms in front of you, and spread your legs apart in a 'Y' shape.
2. Engage your core to ensure your spine is aligned and to support your lower back.
3. Squeeze your glutes and the muscles of your hamstrings to prepare for the movement.
4. Lift your legs from the hips while keeping them straight and spread in the 'Y' formation.
5. Hold this raised position for a moment, ensuring that you maintain tension in the glutes and hamstrings.
6. While keeping your legs elevated, bend the knees and curl your feet toward your glutes.
7. Hold the curl position for a beat, keeping the glute and hamstring muscles engaged.
8. Slowly straighten the legs back to the 'Y' position without letting them touch the ground.
9. Maintain muscle engagement as you repeat the curling motion for the desired number of repetitions.
10. After completing one set, rest for a brief period before starting the next set.
Remember to perform the exercise in a controlled manner to maximize muscle engagement and to prevent injury. It's also essential to work within your limits, especially if you're new to this type of lower body exercise.
---
