Dumbbell Lying Femoral

A rare but effective hamstring isolation exercise using a dumbbell. It builds the posterior chain when a leg curl machine is unavailable.

Exercise Details

Level: Beginner
Body Area: lower
Type: isolation

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Hamstrings

Secondary

Glutes

Setup

Lie face down on a bench. Secure a dumbbell between your feet. Grip the bench for stability.

Instructions

1. Curl the dumbbell toward your glutes by flexing your knees.
2. Squeeze the hamstrings at the top.
3. Lower the weight slowly to full extension.
4. Keep your hips pressed into the bench.
5. Maintain a neutral spine.

Common Mistakes

1. Lifting the hips off the bench.
2. Using momentum.
3. Losing grip on the dumbbell.

Alternative Exercises

Sumo Squat

Beginner / Bodyweight-only / Glutes / squat

A wide-stance squat variation. It shifts the emphasis to the adductors and glutes while improving hip mobility.

Toe Touch Sit

Beginner / Bodyweight-only / Hamstrings / isolation

A core exercise targeting the rectus abdominis and hip flexors. It improves abdominal strength and hamstring flexibility.

Static Lunge Kick

Beginner / Bodyweight-only / Glutes / lunge

Combines lower-body strength with explosive power and balance. It targets the quads and glutes while challenging the core.

Sumo Deadlift

Intermediate / Barbell / Hamstrings / hinge

A deadlift variation that targets the glutes and adductors. The wide stance allows for a more upright torso, making it ideal for those with long limbs.

Sumo Deadlift High Pull

Intermediate / Barbell / Hamstrings / pull

An explosive full-body movement that combines a wide-stance deadlift with an upright row. It develops power in the posterior chain and shoulders.

Smith Sumo Squat

Beginner / Smith Machine / Glutes / squat

A squat variation with a wide stance that emphasizes the adductors (inner thighs) and glutes. The fixed bar path helps maintain balance in this wide position.

Sled Wide Hack Squat

Beginner / Sled Machine / Glutes / squat

A wide-stance hack squat that shifts focus toward the adductors and gluteus maximus. The stable sled allows for a safe, controlled wide-stance movement.