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All exercises

Dumbbell lying femoral

Beginner

Dumbbell lying femoral is a isolation dumbbell exercise for the hamstrings, also working the glutes.

What it works

Primary muscle

Hamstrings

Also works

Glutes

Equipment
Dumbbell
Movement
Legs
Type
Isolation
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Lie flat on your back with your legs extended and a dumbbell resting on your lower abdomen.
  2. 2Bend your knees and bring the dumbbell towards your glutes, keeping your feet flat on the ground.
  3. 3Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  4. 4Repeat for the desired number of repetitions.

What to do instead

  • Standing single leg curlBodyweight
  • Self assisted inverse leg curlBodyweight
  • Lever lying two-one leg curlMachine
  • Inverse leg curl (bench support)Bodyweight
  • Self assisted inverse leg curl (on floor)Bodyweight
  • Single leg platform slideBodyweight

Easier variations

  • Assisted prone hamstringMachine
  • Self assisted inverse leg curlBodyweight

Harder variations

  • Glute-ham raiseBodyweight
  • Inverse leg curl (on pull-up cable machine)Bodyweight
  • Self assisted inverse leg curlBodyweight
  • Lever lying two-one leg curlMachine
Logged today · 90 seconds restDumbbell lying femoral

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