<ul>
<li>Sit Down: Sit on a bench or chair with your feet flat on the floor.</li>
<li>Position Dumbbell: Hold a dumbbell between your feet or place it on your lap for resistance.</li>
<li>Brace Core: Keep your back straight and core engaged.</li>
<li>Curl Legs: Bend your knees to lift your heels towards your glutes, using the dumbbell for resistance.</li>
<li>Extend Legs: Slowly lower your feet back to the starting position, fully extending your legs.</li>
<li>Repeat: Perform the desired number of repetitions.</li>
</ul>