Dumbbell Lying Leg Curl
Target your hamstrings with the dumbbell lying leg curl. Lie prone and secure a dumbbell between your feet, then curl your legs towards your glutes for
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Lying Leg Curl
Description
A strength training exercise that targets the hamstrings and glutes using a dumbbell. The exerciser lays flat on their stomach and curls a dumbbell between their feet.
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How to do Dumbbell Lying Leg Curl
- 01Setup
Lie face down on a flat bench or the floor with your legs extended straight behind you, ensuring your hips remain in contact with the surface.
- 02Setup
Place a dumbbell vertically between your feet, securing it firmly by squeezing your ankles together. Ensure the dumbbell is stable and will not slip during the movement.
- 03
Keeping your hips pressed into the bench or floor, exhale as you slowly curl your heels towards your glutes, contracting your hamstrings.
- 04
Continue curling until your shins are roughly perpendicular to the floor or just before your hips start to lift from the surface.
- 05
Inhale as you slowly lower the dumbbell back to the starting position, maintaining control throughout the entire eccentric phase.
- 06
Fully extend your legs at the bottom, feeling a stretch in your hamstrings, before beginning the next repetition.
Tips
- Focus on actively squeezing your hamstrings to initiate and complete the curl, rather than just moving the weight with momentum.
- Resist the urge to let gravity drop the weight; slowly lower the dumbbell to maximize time under tension and muscle growth in the hamstrings.
- Keep your hips firmly planted on the bench or floor to isolate the hamstrings and prevent unwanted lower back strain or compensatory movements.
- Experiment with different dumbbell sizes to find one that can be held securely between your feet without causing discomfort or slipping during the exercise.
Common mistakes
- Avoid lifting your hips off the bench or floor, as this reduces hamstring isolation and can strain your lower back; instead, keep your core engaged and hips pressed down throughout the movement.
- Do not swing the dumbbell up using momentum, as this decreases muscle activation; instead, perform each curl with a controlled, deliberate motion focusing on hamstring contraction.
- Failing to fully extend the legs at the bottom or curl high enough at the top limits hamstring engagement; ensure full extension and a strong contraction at the peak of the movement.
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Is Dumbbell Lying Leg Curl good for beginners?
Dumbbell Lying Leg Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Lying Leg Curl?
You need Dumbbell to perform Dumbbell Lying Leg Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Lying Leg Curl?
Focus on actively squeezing your hamstrings to initiate and complete the curl, rather than just moving the weight with momentum. Resist the urge to let gravity drop the weight; slowly lower the dumbbell to maximize time under tension and muscle growth in the hamstrings. Keep your hips firmly planted on the bench or floor to isolate the hamstrings and prevent unwanted lower back strain or compensatory movements. Experiment with different dumbbell sizes to find one that can be held securely between your feet without causing discomfort or slipping during the exercise.
What are common mistakes when doing Dumbbell Lying Leg Curl?
Avoid lifting your hips off the bench or floor, as this reduces hamstring isolation and can strain your lower back; instead, keep your core engaged and hips pressed down throughout the movement. Do not swing the dumbbell up using momentum, as this decreases muscle activation; instead, perform each curl with a controlled, deliberate motion focusing on hamstring contraction. Failing to fully extend the legs at the bottom or curl high enough at the top limits hamstring engagement; ensure full extension and a strong contraction at the peak of the movement.
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Free · iPhone only · Available on the App Store