- Set yourself up so you are lying on your back, and place the back of your feet on a roller.
- Tie a resistance band around a secure surface, and loop it around your feet. Choose a tension of band where you can maintain proper form for the duration of the exercise.
- Before you go, take a deep breath in through your nose (360 degrees of air around the spine), brace your core (2-3), and tuck your ribcage towards your hips (close the space in your midsection).
- Now extend your knees as much as you can, and roll the roller forward. Once you reach your end range, really squeeze your hamstrings and glutes and roll the roller back in towards your body.
- Control the eccentric portion of the movement with your hamstrings and glutes.
- For the duration of the exercise, do not let your hips drop, ribcage flare or lower back hyperextend. You will achieve this by squeezing your glutes, bracing your core, and keeping your ribcage tucked towards your hips.
- Do not allow your knees to collapse in or fall out. Your knees and femurs should remain in a fixed position for the duration of the exercise.
- Slowly exhale as you are performing the eccentric portion of the movement, and inhale right before you reach your end range knee extension and are about to perform the concentric component.
- Never allow your muscles to disengage at any point.
- Make sure that there is tension in the band at all times.
- Reset before each rep.
Make this exercise easier by using a band with less tension, or by using no band.
Make this exercise more challenging by using a band with more tension, performing negative reps and taking 3-5 seconds to extend your knees, or by performing the single leg variation.
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