Movement overview

The Dumbbell Lying Leg Curl is an isolation exercise targeting the hamstrings. It involves lying face down on a bench and using a dumbbell held between the feet to perform leg curls. This exercise helps in strengthening and toning the hamstrings, improving knee stability, and enhancing overall lower body muscle balance.

Step-by-step cues

1. Lie face down on a flat bench with your legs fully extended off the end.
2. Place a dumbbell securely between your feet, holding it with the arches.
3. Keep your hips pressed against the bench and your core engaged.
4. Slowly curl the dumbbell upward by bending your knees, bringing your heels towards your glutes.
5. Pause at the top of the movement, ensuring maximum contraction in the hamstrings.
6. Lower the dumbbell back to the starting position in a controlled manner.
7. Repeat for the desired number of repetitions.

Technical tips

• Ensure that the dumbbell is securely held between your feet to prevent it from slipping.
• Focus on slow and controlled movements to maximize muscle engagement.
• Keep your hips pressed against the bench to avoid using momentum.
• Engage your core throughout the exercise to maintain stability.
• Avoid locking out your knees at the bottom of the movement to keep tension on the hamstrings.
• Start with a lighter weight to master form before progressing to heavier dumbbells.