Dumbbell Lying Leg Curl Exercise: Get Stronger

Dumbbell Lying Leg Curl Exercise
Dumbbell Lying Leg Curl Exercise
Image Credit: (see video below)

The Dumbbell Lying Leg Curl is a great exercise for strengthening the muscles in your lower body. It targets the hamstring muscles, in particular, which are important for activities like running, jumping, and squatting.

In this article, we’ll discuss the benefits of this exercise, the body parts it impacts and the equipment you’ll need. We will also discuss the proper form for completing the exercise and common mistakes to avoid.

Benefits of the Dumbbell Lying Leg Curl Exercise

The Dumbbell Lying Leg Curl has numerous benefits, including:

Improved hamstring strength: It is a great way to strengthen your hamstring muscles, which can help prevent injuries and improve your athletic performance.

Improved balance: This exercise also helps improve your balance, which is significant for activities like walking and running.

Better range of motion: This exercise can help improve your range of motion in your hip and knee joints, which can reduce the risk of injury and improve your overall flexibility.

Increased muscle activation: This exercise activates the hamstrings more effectively than other hamstring exercises like the leg press or leg extension, which can lead to more effective muscle growth.

What Body Parts are Impacted by the Dumbbell Lying Leg Curl Exercise

The Dumbbell Lying Leg Curl primarily targets the hamstring muscles, which are located on the back of your thigh. These muscles are responsible for knee flexion and hip extension.

The exercise also works the gluteus maximus muscle, which is located in the buttocks and is responsible for hip extension. By strengthening these muscles, you can improve your overall lower body strength and stability.

Equipment You Need to Complete Dumbbell Lying Leg Curl Exercise

To perform this exercise, you’ll need an exercise mat and a set of dumbbells that are appropriate for your strength level. Start with a weight that allows you to complete the exercise with proper form, and then gradually increase the weight as you get stronger.

Steps to Complete the Dumbbell Lying Leg Curl Exercise

Here are the steps to complete this exercise with proper form:

Step 1: Lie faced down on an exercise mat with your legs extended straight out behind you and your toes pointed. Then, place a dumbbell between your feet and hold it securely with your feet.

Step 2: Engage your core muscles and lift your legs towards your buttocks, bending your knees and flexing your hamstrings while keeping the dumbbell securely in place.

Step 3: Pause at the top of the movement for a second or two, contracting your hamstrings and glutes, then slowly lower your legs back down towards the mat.

Step 4: Repeat the movement for the desired number of repetitions, keeping your movements slow and controlled throughout the exercise.

This video shows how to complete this exercise.

Mistakes to Avoid while doing the Dumbbell Lying Leg Curl Exercise

Here are some common mistakes to avoid:

Using too much weight: It’s important to start with a weight that allows you to complete the exercise with proper form. So, if you’re using too much weight, you won’t be able to complete the exercise with proper form, which can lead to injury.

Raising your hips: You should keep your hips in contact with the bench throughout the exercise. If you raise your hips, you’ll take the focus off your hamstrings and glutes, which can reduce the effectiveness of the exercise.

Swinging the weight: You should avoid swinging the weight during the exercise. This can lead to momentum taking over and reduce the effectiveness of the exercise.


The dumbbell lying leg curl is a great exercise to add to your leg workout routine. It can help to strengthen and tone your hamstrings, improve athletic performance, and reduce the risk of injury.

With the right equipment and proper form, anyone can benefit from this exercise. So, grab a set of dumbbells, find a comfortable spot on the floor, and give this exercise a try. Your hamstrings will thank you.

Don’t forget to stretch your hamstrings after the exercise with a hamstring stretch to prevent muscle soreness and tightness.