HOW: Begin in a half-kneeling position with a slider underneath the foot that is up. Hold onto a dowel with the opposite arm to assist you with balance. Slowly straighten the leg onto the slider. Apply pressure through your heel as you’re straightening the leg and pull it back up into the starting position.
FEEL: You should feel your hamstring muscles working.
COMPENSATION: Stay upright, don’t slouch too much going forward. Keep the pressure through your heel on the slider.