Dumbbell Lying Femoral

Expert Advice

Keep your movements slow and controlled to maintain tension on the hamstrings throughout the exercise.

Lie face down on a flat bench with your knees hanging off the end and a dumbbell placed between your feet.
Grip the bench for stability and curl your heels towards your glutes, squeezing your hamstrings.
Slowly lower the dumbbell back to the starting position.
Repeat for the desired number of repetitions.

Primary

Hamstrings70%

Secondary

Calves30%

Equipment

Dumbbell

Exercise Type

Strength