This is a more difficult exercise but it targetsMetabolic Stretching Review your hamstrings very well. You will use your own bodyweight as a resistance. Begin with your knees on the ground and your shins flat. You need to have your feet secured by a partner or anchored by an object (i.e. couch, shelf, etc.).
From this kneeling position, you will slowly descend towards the ground (face first). Do not just drop. Try to move down as slowly as you can - you want to use your hamstrings to resist gravity. Keep your hands in front of you to self-spot yourself and in case you need to drop. A lot of athletes use this exercise including Michael Phelps. If your hamstrings are weak, you will not be able to do many repetitions. Keep working at it.
This exercise requires a stability (swiss) ball. If you don't have one, you should get one because it comes in very handy. Start by lying down on the floor with your arms braced out to the sides. Place your feet straight out and on the center of the stability ball. Now lift your butt and curl your legs back behind, and then extend again. Continue with these repetitions. This does a great job of contracting your hamstrings and glutes while working your stabilizers as well. Get a better idea of the proper mechanics of the exercise.
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