Strength exercise

Jefferson Curl

How to do it

Stand on a low platform or sturdy bench with your feet hip-width apart and your toes near the edge, holding a light weight in both hands in front of your thighs.
Starting from the top of your spine, tuck your chin and round forward one vertebra at a time, letting the weight travel down past your knees toward your feet.
Keep your legs straight with your knees soft, and let your lower back round fully as you descend.
Continue rounding down until you reach your comfortable end range, feeling the stretch travel down the back of your body as your spine sequentially flexes.
Reverse the motion by rolling back up one vertebra at a time, stacking your spine back to a tall standing position as you exhale.
Move slowly and deliberately through the whole range; rushing the roll up or down breaks the segmented spinal control this movement targets.

Lower BackMuscles of the lumbar region responsible for supporting the spine and trunk movements. All Lower Back exercises

Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises