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Legs (isolation) Dumbbell Intermediate Video

How to do the Dumbbell Lying Leg Curls

Primary: Hamstrings · also works Glutes, Calves.

DB Lying Leg Curls primarily target the hamstrings, with secondary activation of the glutes and calves. Using a bench and dumbbells, this isolation exercise helps strengthen and tone the lower body muscles, improving overall leg stability and power. This exercise is suitable for intermediate-level individuals interested in developing their hamstrings and enhancing their leg performance.

Demo video: Dumbbell Lying Leg Curls · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Lie face down on a flat or inclined bench with your legs straight and your knees just off the edge.

  2. 2

    Place a dumbbell between your feet and ensure it is held securely.

  3. 3

    Slowly curl the weight upwards by bending your knees until the dumbbell is close to your buttocks, then pause and squeeze your hamstrings.

  4. 4

    Gradually lower the dumbbell back to the starting position while keeping the movement controlled.

Coaching cues

  • Ensure the dumbbell is securely held between your feet to avoid dropping it.
  • Keep your movements slow and controlled to maximize muscle activation.
  • Do not overextend your knees to avoid strain; stop the movement as soon as your hamstrings are fully contracted.

Sets, reps and where it fits

Muscle

3–4 × 10–15

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Dumbbell Lying Leg Curls alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Banded Hamstring CurlResistance Band · beginner Lying Leg CurlMachine · beginner Seated Leg CurlMachine · beginner Sliding Leg CurlBodyweight · beginner Nordic Hamstring CurlBodyweight · advanced Hamstring Curl Stability BallBodyweight · intermediate

Frequently asked questions

What muscles does the Dumbbell Lying Leg Curls work?

Primary: Hamstrings. Secondary: Hamstrings, Glutes, Calves

How many sets and reps of Dumbbell Lying Leg Curls should I do?

For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Dumbbell Lying Leg Curls?

Same movement pattern, different equipment: Banded Hamstring Curl, Lying Leg Curl, Seated Leg Curl, Sliding Leg Curl, Nordic Hamstring Curl, Hamstring Curl Stability Ball.

Is the Dumbbell Lying Leg Curls good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.