Form cues
- Keep hips down
- Squeeze at top
- Control the descent
- Engage hamstrings
Exercise
Dumbbell Lying Leg Curl
Upper legs, dumbbell
A hamstring isolation exercise where a dumbbell is held between the feet during leg curls.
Target: hamstrings. Also works: gastrocnemius, glutes.
Steps
- Lie face down on a bench, legs straight, dumbbell held between your feet.
- Hold onto the bench for stability.
- Contract your hamstrings to curl the dumbbell upward toward your glutes.
- Pause at the top of the movement.
- Lower the dumbbell in a controlled motion to the starting position.
Common mistakes
- Allowing hips to lift
- Letting dumbbell slip
- Using momentum
Breathing
Exhale as you curl up, inhale as you lower down.
In the app, search for Dumbbell Lying Leg Curl and add it to a workout.