Dumbbell Lying Femoral
Description
The dumbbell lying femoral is a floor-based hamstring exercise where you lie face down on the floor with a dumbbell held between your feet. Curling the dumbbell up toward your glutes by flexing the knees works the hamstrings without a leg curl machine. It is a strong choice for home training.
Muscle Group
Equipment Required
Dumbbell Lying Femoral Instructions
- Place a dumbbell on the floor.
- Lie face down on the floor with your feet on either side of the dumbbell.
- Squeeze your feet together to grip the dumbbell vertically between your ankles.
- Position your arms folded under your forehead for support.
- Brace your core and squeeze your glutes lightly to keep your hips down.
- Curl the dumbbell up by flexing your knees toward your glutes.
- Squeeze your hamstrings at the top.
- Lower the dumbbell back down with control.
Dumbbell Lying Femoral Form & Visual
Dumbbell Lying Femoral Benefits
- Trains hamstrings without a machine
- Floor-based, no bench required
- Strong eccentric load on the lowering
- Easy to scale by changing dumbbell weight
- Useful for home training
- Develops grip strength in the feet
Dumbbell Lying Femoral Muscles Worked
- Hamstrings
- Gluteus maximus
- Gastrocnemius
Dumbbell Lying Femoral Variations & Alternatives
- Lying Leg Curl
- Dumbbell Lying Leg Curl
- Glute Ham Raise
- Romanian Deadlift
