Inverse Leg Curl (bench Support)

Lie face down on a bench with your hips at the edge and your legs extended straight behind you.

Hold onto the bench for support.

Keeping your upper body still, bend your knees and curl your legs towards your glutes.

Pause for a moment at the top, then slowly extend your legs back to the starting position.

Repeat for the desired number of repetitions.

Recruiting larger muscle groups to "help" move the weight instead of isolating Hamstrings — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.

Rounding the upper back or shrugging the shoulders up toward the ears at the start of the pull instead of initiating with the target muscle.

Rushing through reps using momentum rather than controlling both the lifting and lowering phase, which is especially important since there's no external load to force good tempo.

Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.