Maintain a partial squat position and then swing the kettlebell swing between your legs Remember that the wing should not go higher than your shoulder height.

Maintain a supine position and keep your lower back and hip slightly in air and upper part and head lying straight on the ground. Keep your heels on the towel slide and then extend your legs till the end. It would be better if the floor is slippery which will provide the slide to work effectively.

Lie on your stomach and put the dumbbells secured with the help of both of your ankles Pull the dumbbells up straight above your knees and then return to the rest position after 20 seconds

Maintain a supine position by placing your toes on the swiss ball and keeping your lower back and hip slightly in the air Keep your upper back and head comfortably on the floor and your hand on your waist. Drive your hips up and to give a grace to the core and contact my glutes Then slowly extend your legs out and then curl back to the rest position by putting tension on hamstrings

Maintain a glute bridge position by lying on your back with bend knees and feet on the ground. Pull up your hip into a full extension You need to maintain a specific position with keeping only your upper back on the floor and lower back slightly held up. Keep your hands on the chest in a resting position and your head comfortably on the floor.

Maintain a squat position at the start by keeping your spine chest up. Then keeping the hip at a full flex with both legs extended at a normal distance. Keep your palms under the toes and then sit on your knee. While performing just do a full extension or as much your hamstrings can cope up with. It is similar to paschimottanasana in yoga but the only difference is that you have to sit on in a squat position instead of standing start.

Maintain a donkey or quadrupeds’ position by placing both your palms and knees on the ground. Lift your leg slightly in the air then return to the rest position so that your glute can feel a contraction. Your leg should remain bent at the knee to maintain tension on hamstrings. You need not hold the knee for a longer time at the top, so keep the movement brief throughout the exercise and do it for around 20- 25 times.

First, you need to adjust the machine to your height and it should be noted that your knees should be slightly on the bench and leg extended. Hold the grip tightly and face down. Then lock your heels under the rolls and try to pull the curls up as high as possible by using your hamstrings. Exhale when your pull-up the curls and inhale while lowering them down.

Lying leg curls is done with the help of a seated leg curls machine which is particularly the hamstrings. The machine is useful in opening up the hip angle which will prove beneficial in calf activation and more glute in lying leg curl. It helps in building up the size as well as strength in the hamstrings.