Dumbbell Lying Femoral
- Target muscle
- Hamstrings
- Synergist muscles
- Gastrocnemius, Soleus
- Equipment
- Dumbbell
- Body part
- Thighs
- Type
- Strength
The dumbbell lying femoral is a prone hamstring curl that primarily targets the hamstrings, with the gastrocnemius and soleus of the calves assisting. Performed face-down with a dumbbell held between your feet, you curl your heels toward your glutes — a simple way to train knee flexion and build the back of the thighs without a machine.
How to do the Dumbbell Lying Femoral
- 1Lie face-down on a flat bench or the floor with your legs extended and your hips pressed into the surface.
- 2Have a partner place a dumbbell vertically between your feet, or carefully position it yourself, so the inner handle rests between your soles.
- 3Squeeze your feet together to trap the dumbbell securely and point your toes slightly to lock it in place.
- 4Brace your core and keep your hips and thighs flat throughout the movement.
- 5Curl your heels toward your glutes by bending your knees, leading with the hamstrings until your shins are past vertical.
- 6Pause briefly at the top and squeeze the hamstrings without letting your hips rise off the surface.
- 7Lower the dumbbell under control back to the starting position, keeping tension on the hamstrings.
- 8Complete your reps, then have the dumbbell removed or lower your feet to set it down safely.
Form tips
- Move slowly and deliberately, especially on the way down, to keep constant tension on the hamstrings rather than dropping the weight.
- Keep your toes pointed to help wedge the dumbbell securely and reduce the chance of it slipping.
- Press your hips into the bench so the work stays in your hamstrings instead of your lower back.
- Start with a light dumbbell to master the grip and balance before adding load.
- Have a spotter or training partner help load and unload the dumbbell so you can keep your feet stable.
Common mistakes
- Letting your hips lift off the bench to swing the weight up, which shifts work off the hamstrings and strains the lower back.
- Using momentum to kick the dumbbell up, which removes tension from the muscle and risks the weight slipping off your feet.
- Choosing too heavy a dumbbell, making it hard to grip securely and increasing the chance it drops onto your legs.
- Cutting the range of motion short by not curling the heels far enough toward the glutes, reducing hamstring activation.
- Loosening your feet at the top of the rep, letting the dumbbell wobble or fall.
Frequently asked questions
What muscles does the dumbbell lying femoral work?
It primarily works the hamstrings on the back of the thighs, with the gastrocnemius and soleus of the calves assisting as you curl your heels toward your glutes.
How do I keep the dumbbell from slipping off my feet?
Press your soles firmly together against the inner handle, point your toes slightly to wedge it in place, and keep tension on your feet for the whole set. Start light until your grip is reliable, and use a partner to load the weight.
Is the dumbbell lying femoral good for beginners?
Yes, once you can hold the dumbbell securely. It isolates the hamstrings with a simple curl, so begin with a light weight and controlled reps before progressing the load.
What's a good alternative if I can't grip the dumbbell?
A machine lying leg curl trains the same hamstring curl with a secure pad instead of a held weight. Standing single-leg curls are another option that keeps the load off your feet.
How many sets and reps should I do?
For hamstring development, 3 to 4 sets of 10 to 15 controlled reps works well. Keep the weight light enough to grip securely and to feel the hamstrings working through a full range.
