DUMBBELL LEG EXTENSION
Sit with your hamstrings and glutes on a bench, knees bent and feet on the floor. Hold a dumbbell between your feet and straighten your legs to raise the dumbbell so that your calves are parallel to the floor. Squeeze your quads hard for one second, then lower the dumbbell without resting it on the floor. Hold on to the side of the bench and keep your torso upright.