Dumbbell Leg Curl
A leg curl performed lying face down on a bench with a dumbbell held between the feet. It isolates the hamstrings when a leg curl machine isn't available.
Primary muscles
- Hamstrings
Secondary muscles
- Calves (Gastrocnemius)
- Sets
- 3
- Reps
- 10–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Lie face down on a flat bench with knees just off the end, a light dumbbell squeezed securely between your feet.
Grip the bench and press your hips down.
Curl the dumbbell up until your shins are near vertical.
Pause briefly without letting the dumbbell tip.
Lower slowly to near full extension.
Breathing: Exhale as you curl, inhale as you lower.
Coaching tips
Squeeze the dumbbell with your feet
Stop at vertical
Control the lowering
Common mistakes
Going past vertical so the dumbbell tips
Using too heavy a dumbbell
Lifting the hips
Safety notes
Use a light dumbbell and have a partner place it until you're confident holding it with your feet.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.