Nordic hamstring curl – eccentric / concentric – with bench ("Nordic curl" Hamstring strengthening eccentric/concentric - with bench)

Kneel upright on the floor and tuck your feet under a support for stability.
Keep your hips in line with your knees, maintain a neutral spine and engage your deep abdominal muscles throughout this exercise.
Gently lean your upper body forwards towards the floor by opening up the angle at your knees.
Stop the movement when you begin to lose control.
Use the muscles in the back of your legs to assist you back to the start position.
Repeat.