This exercise involves lying face down on a bench with a dumbbell held between the feet, and then curling the legs up towards the buttocks to work the hamstring muscles.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the hamstrings, which are important for knee stability and overall lower body strength
- Can be done with just a set of dumbbells, making it a convenient exercise to do at home or in a gym
- Allows for a greater range of motion compared to traditional machine hamstring curls
- Engages the core muscles for added stability and balance
- Can be modified to target different areas of the hamstring muscles
How to perform
- Start by lying face down on a flat bench with a dumbbell in each hand.
- Place your feet under a padded bar or have a partner hold them down.
- Bend your knees and bring your heels towards your glutes.
- Hold the dumbbells with your palms facing down and your arms extended towards the floor.
- Slowly curl your heels towards your glutes, keeping your knees bent and your hips on the bench.
- Pause for a moment at the top of the movement, then slowly lower your heels back down to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Hamstrings
Primary