Dumbbell Lying Femoral
Gym Exercise Card
Equipment
The dumbbell lying femoral curl, or dumbbell leg curl, strengthens the hamstrings by leveraging a prone position. It isolates the hamstrings through flexion of the knees with a dumbbell held between the feet.
How to do it
- Lie face down on a bench with a dumbbell secured between your feet.
- Start with your legs fully extended and knees just off the bench.
- Curl the dumbbell by bending your knees, bringing your heels toward your glutes.
- Slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of reps, keeping your core engaged.
Muscles worked
Primary Hamstrings
Secondary Gastrocnemius Gluteus Maximus
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