https://youtube.com/shorts/RfVkzdd1BVY?si=J4uii8jxp0oMdjwS

1. Get into a wide stance (up to 90 degrees in your hips) feet pointing forwards (or slightly turned out).
2. Perform a Jefferson Curl by coming down one vertebra at a time. Slightly bend your knees and after your weight has lowered a bit, extend your knees while trying to stay on the same level with the weight.

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Alternatives

Pancake progressions

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