Lie on top of the bench face down. Make sure that your knees end up just beyond the edge of the bench.
Step 2
Place a dumbbell between your legs, Grasp the handles in front of you.
Step 3
Bend your knees and drive your heels up so that you force the dumbbel to rise. Don't allow your hips to rise up off the bench. Bend your knees as far as you comfortably can, and then slowly and under control, extend your knees so that you come back down to starting position.
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