Dumbbell Lying Hamstring Curl
This exercise strengthens your hamstrings, helping with running, jumping, stronger squats and deadlifts.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Lie face down on a bench and secure a dumbbell between your feet so it stays firmly in place.
- 02
Brace your core and keep your hips firmly against the bench, with your knees almost straight in the starting position.
- 03
Curl your heels toward your glutes by bending your knees, and squeeze your hamstrings without letting your hips lift off the bench.
- 04
Pause briefly at the top and keep your hamstrings under tension.
- 05
Lower the dumbbell slowly back down until your knees are almost straight, maintaining control throughout the entire range of motion.
Beginner's guide
§ 03 · GuideThis exercise strengthens your hamstrings, helping with running, jumping, stronger squats and deadlifts.
You should feel it in your hamstrings. It should not be felt in your lower back or as the dumbbell hanging from your feet.
A common mistake is lifting your hips off the bench. Brace your core and keep the movement focused on bending your knees.
How to get started at the gym
§ 04 · SisuLiftDumbbell Lying Hamstring Curl is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your toes slightly pointed and actively squeeze the dumbbell so it doesn't slip. Don't let your lower back arch or your hips rise; keep the movement strictly a knee curl.
This exercise isolates the hamstrings without a machine, but requires a secure grip on the dumbbell with your feet.
More exercises: Hamstrings
§ 06 · Same muscles
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