Lying Femoral

A rare but effective hamstring isolation exercise using a dumbbell. It strengthens the posterior chain when leg curl machines are 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 firmly for stability.

Instructions

1. Curl the dumbbell toward your glutes by flexing your knees.
2. Squeeze the hamstrings at the top.
3. Lower 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 the dumbbell grip.

Alternative Exercises

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