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Hamstring Curl 10s · no sound

Hamstring Curl

Prone leg curl with a dumbbell held between the feet, isolating the hamstrings without a curl machine.

Primary muscle
Hamstrings
Equipment
Dumbbell
Difficulty
Intermediate
Movement
Isolation
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How to do it

  1. Lie face down on a mat or bench with your legs straight and your hips flat.
  2. Set a light dumbbell upright between your feet, or have a partner place it.
  3. Squeeze the arches of your feet together until the dumbbell is fully secure.
  4. Fold your arms in front of you and brace your abs.
  5. Bend your knees to curl the dumbbell up toward your glutes.
  6. Pause at the top, lower until the legs are almost straight, and repeat.

Common mistakes

  • Starting too heavy, so the dumbbell slips out of the feet part way through the set.
  • Lifting the hips to help the curl, which loads the lower back instead of the hamstrings.
  • Letting the dumbbell drop at the end of the rep, which skips the eccentric and risks the ankles.
  • Rushing the reps, which makes the weight swing rather than the hamstrings pull.

Muscles worked

Primary
Hamstrings
Secondary
Calves

Same movement, other equipment

Stability Ball Leg Curl Intermediate Stability Ball Leg Curl Hamstrings Bodyweight Band Leg Curl Beginner Band Leg Curl Hamstrings Resistance band Cable Single Leg Laying Leg Curl Beginner Cable Single Leg Laying Leg Curl Hamstrings Cable Machine Lying Leg Curl Beginner Lying Leg Curl Hamstrings Machine

Similar exercises

Dumbbell Leg Curl Beginner Dumbbell Leg Curl Hamstrings Dumbbell Deficit Dumbbell Romanian Deadlift Intermediate Deficit Dumbbell Romanian Deadlift Glutes Dumbbell Dumbbell Cross Body Romanian Deadlift Intermediate Dumbbell Cross Body Romanian Deadlift Glutes Dumbbell Dumbbell Deadlift Beginner Dumbbell Deadlift Glutes Dumbbell Hip Hinge Speed Romanian Deadlift Intermediate Hip Hinge Speed Romanian Deadlift Glutes Dumbbell

Good to know

What muscles does the Hamstring Curl work?
Mainly the hamstrings. It also works the calves.
What equipment do you need for the Hamstring Curl?
It uses dumbbells. Without it, the Stability Ball Leg Curl and the Band Leg Curl train the same muscles the same way.
Is the Hamstring Curl good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Band Leg Curl.

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