Place the dumbbell between your feet, clamping it securely, and let your legs hang straight down.
Slowly lift your knees towards your chest while keeping your back and head flat against the backrest, ensuring the weight is secure between your feet.
Hold this position for a few seconds, then slowly lower your feet back down, ensuring you keep control of the dumbbell.
Repeat these steps for the desired number of repetitions, always maintaining control of the dumbbell and keeping your movements slow and deliberate.
Pro Tip
Controlled Movement: When raising your legs, ensure that the movement is slow and controlled. Avoid swinging your legs or using momentum to lift them, as this can lead to injury and won't effectively target the intended muscles. Correct Weight: If you're using weights for this exercise, make sure that it's a weight you can handle. Using too heavy weights can compromise your form and lead to injury. Start with a lighter weight and gradually increase as your strength improves. Full Range of Motion: Ensure you are using a full range of motion during this exercise. Lower your legs