Dumbbell Lying Leg Curl
Description
The dumbbell lying leg curl is a hamstring isolation exercise performed lying face down on the floor with a dumbbell held between your feet. It is the simplest at-home hamstring curl option, requiring only a dumbbell and floor space.
Muscle Group
Equipment Required
Dumbbell Lying Leg Curl Instructions
- Lie face down on the floor. Place a dumbbell between your feet (held between the arches).
- Extend your legs straight. Place your forearms on the floor for stability.
- Curl the dumbbell up by bending at the knees. Squeeze your hamstrings.
- Continue until your knees are fully bent. Hold for one second.
- Lower under control. Keep your hips pressed into the floor.
- Repeat for the desired number of reps.
- The floor version has less range than a bench version, but is more accessible.
- Use a light dumbbell and focus on controlled reps.
Dumbbell Lying Leg Curl Form & Visual
Dumbbell Lying Leg Curl Benefits
- Isolates the hamstrings with minimal equipment
- Works at home on the floor
- Builds hamstring size and strength
- No bench required
- Useful when no machines are available
- Easy to set up
Dumbbell Lying Leg Curl Muscles Worked
- Hamstrings
- Gastrocnemius (secondary)
Dumbbell Lying Leg Curl Variations & Alternatives
- Dumbbell Lying Hamstring Curl (on bench)
- Lever Lying Leg Curl (machine)
- Lever Seated Leg Curl
- Stability Ball Hamstring Curl
- Nordic Hamstring Curl
