Using a comfortable working weight of Dumbbells 

Place your feet shoulder width apart with the dumbbells as close as possible to your body

Keeping a neutral spine position, slightly bend your knees and lead most of your weight onto your heels 

Using an overhand grip, push backward using your hips while slowly moving downward stretching the hamstring with tension 

After reaching your range of tension, slowly move upward squeezing your glutes and hamstrings 

As you are coming up, stop as soon as you are in  (DO NOT HYPER-EXTEND the lower back) normal proper posture

Slowly move down activation the same muscle into reverse and repeat