Dumbbell Lying Leg Curl

1. Stand a dumbbell upright on the end of a flat bench.
2. Lie face down on the bench with your knees just off the end and grip the dumbbell between the arches of your feet, squeezing the handle firmly.
3. Hold the bench legs or sides for stability and press your hips into the pad.
4. Exhale and curl your heels toward your glutes, bending the knees until the lower legs are near vertical.
5. Squeeze the hamstrings at the top for a full second.
6. Inhale and lower the dumbbell slowly until your legs are almost straight, keeping constant grip pressure on the weight.
7. Repeat without letting the dumbbell tip or your hips rise off the bench.

Common Mistakes

• Loose foot grip: relaxing the squeeze on the dumbbell mid set drops the weight; use a light load such as 5 to 10 kg until the hold feels secure.
• Hips popping up: lifting the hips off the bench recruits the glutes and lower back to cheat the curl; keep the pelvis pressed down so the hamstrings do the work.
• Jerking the weight: a fast start swings the dumbbell and risks losing it; begin each rep with a smooth, deliberate contraction.
• Cutting the range short: only curling halfway skips the lengthened position where hamstrings respond best; lower until the knees are nearly straight.