Stand alongside the bench with your feet shoulder-width apart and hold the upper part of the bench with one hand.
From the starting position, move the leg closest to the bench by dynamically kicking it forward and up. Kick as high up as you can. After the kick forward and up guide your leg back to the starting position and lift (kick) it backwards. Do the required number of repetitions and switch legs.
Make sure your body core is firm and avoid overbending your lower back, especially when kicking backwards. Begin with less intensive movement and speed. As you warm up, gradually increase the intensity and speed. Avoid sideways movement of your pelvis.
Only perform this exercise after your body has been warmed up to prevent injuries such as overstretching or tearing your hamstrings.
Front leg raise is a stretching-type hamstring exercise. Raise your leg as high as you can with your knee slightly bent. Then swing the leg backwards, again as far as possible. Repeat the movement.