Dumbbell Lying Leg Curl

Technique

The dumbbell lying leg curl trains the hamstrings without a machine: you lie face down on a bench and curl a dumbbell held between your feet toward your glutes. It is a practical home or gym alternative to the machine leg curl, though the load must stay moderate so the dumbbell stays secure.

Steps

1. Lie face down on a flat bench with your knees just off the end and a dumbbell held vertically between your feet
2. Grip the bench, press your hips into the pad and squeeze the dumbbell handle tightly with your feet
3. Curl your heels toward your glutes until the shins are vertical
4. Lower slowly to almost straight legs, keeping the dumbbell under control

Common mistakes

• Lifting the hips off the bench to finish the curl
• Using a weight so heavy that the dumbbell slips between the feet

Variations

• Machine lying leg curl
• Single-leg lying leg curl with an ankle weight

FAQ