THIGH EXTENSION AND KNEE FLEXION

⚙️ Required Equipment:

Box or Stable Bench

Cable Machine or suitable resistance setup (e.g., resistance band anchored low)

Ankle Cuff

🧍 Starting Position:

Lie on your belly (prone) on a box or bench, gripping it with your hands for stability.

Assume a unilateral position (working one leg at a time).

The working leg (the one performing the flexion) is secured with an ankle cuff and cable (or band) providing resistance.

📐 Body Position and Stabilization:

Supporting Leg: The leg not working is fixed and remains still.

Torso/Pelvis: The pelvis and upper body are held in a neutral position (avoiding arching or rounding the lower back).

🔄 Execution of the Movement:

Hip Extension: Begin by extending the working leg backward (lifting the thigh) and tightening the gluteal muscles.

Crucial Control: During this hip extension, the pelvis should not tilt forward (anterior tilt), and the upper body must remain in a neutral position. Limiting the degree of hip extension helps avoid excessive anterior pelvic tilt.

Knee Flexion (The Curl): Next, perform the knee bend (hamstring curl) while still actively maintaining a neutral pelvis.

Return: Slowly reverse the movement, extending the knee and then returning the hip to the starting position.

🛑 Movement Control and Focus:

Avoid excessive arching of the lower back during the entire execution.

The repetition should be performed with a focus on controlled knee flexion and hip extension, consciously avoiding compensatory movements (like excessive pelvic movement).

⏱️ Repetitions:

The exercise should be repeated for the desired number of repetitions (e.g., 10-15 reps, though not specified, often standard) before switching legs.