-Place a slider/towel under your feet or wear socks

-Lie face up on the floor with your one leg extended and the other leg bent at the knee

-Slightly raise the extended leg so it is not touching the floor

-Extend your hips by engaging your glutes and keep your core tight, your body should be aligned from knee to head

-Keep your hands on your side for balance

-Extend opposing knee in a controlled manner

-Bring your feet back to the starting position while maintaining the extended hip position

-Squeeze your hamstrings at the top of the movement

-Avoid using momentum; focus on engaging your hamstrings throughout the movement