Dumbbell Lying Leg Curl

Learn how to do Dumbbell Lying Leg Curl with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3.5 Hamstrings GlutesCalves Dumbbells

Dumbbell Lying Leg Curl is a Dumbbells exercise that primarily targets the Hamstrings, with secondary activation of the Glutes, Calves. It has a MET value of 3.5, meaning a 70 kg person burns approximately 120 kcal in a 30-minute session.

How to Do Dumbbell Lying Leg Curl

Lying face down on a bench, this exercise targets the hamstrings by curling a dumbbell held between your feet towards your glutes.


Instructions:


  • Lie face down on a flat bench with your legs extended and a dumbbell held securely between your feet.

  • Grip the bench with your hands for stability.

  • Slowly curl the dumbbell up by bending your knees until your feet are close to your glutes.

  • Pause briefly at the top, squeezing your hamstrings.

  • Lower the dumbbell back down under control to the starting position.


Common mistakes:


  • Using momentum instead of controlled movement.

  • Arching your lower back.

  • Letting the dumbbell slip due to loose grip with the feet.

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Muscles & equipment

Primary muscleHamstringsSecondary muscleGlutesSecondary muscleCalves
EquipmentDumbbells

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Dumbbell Lying Leg Curl

Type
Dumbbells exercise
Primary muscle
Hamstrings
Secondary muscles
Glutes, Calves
MET value
3.5
Calories (30 min, 70 kg)
≈ 120 cal
Video quality
4K with male and female demonstrations

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FAQ: Dumbbell Lying Leg Curl

What muscles does Dumbbell Lying Leg Curl work?

Dumbbell Lying Leg Curl primarily targets the Hamstrings, with secondary engagement of the Glutes, Calves.

How do you do Dumbbell Lying Leg Curl correctly?

Lying face down on a bench, this exercise targets the hamstrings by curling a dumbbell held between your feet towards your glutes. Instructions: Lie...

Is Dumbbell Lying Leg Curl good for beginners?

Dumbbell Lying Leg Curl has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Dumbbell Lying Leg Curl?

Dumbbell Lying Leg Curl requires: Dumbbells.

What are the benefits of Dumbbell Lying Leg Curl?

Dumbbell Lying Leg Curl strengthens the Hamstrings, engages the Glutes and Calves, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Dumbbell Lying Leg Curl?

Similar exercises to Dumbbell Lying Leg Curl include Deadlift, Romanian Deadlift, Split-Stance Deadlift, Sumo Deadlift. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Dumbbell Lying Leg Curl better than Deadlift?

Both Dumbbell Lying Leg Curl and Deadlift target the Hamstrings. Dumbbell Lying Leg Curl uses Dumbbells, while Deadlift offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

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