Kneeling hamstring curl
What it works: Hamstrings
A. Place your forearms and both knees on the mat. Make sure your elbows are directly under your shoulders. Draw your belly button in toward your spine with your face pointing down.
B. Fully extend your right leg in the air toward the ceiling. Bend the right knee and bring your heel toward your butt. Contract your hamstring when bending the leg.
C. Without dropping the right thigh, bend and extend the right leg for 15-20 repetitions before switching sides.