Dumbbell Leg Curl
The dumbbell leg curl is a hamstring isolation exercise performed lying face down on a bench, using a dumbbell held between the feet. It effectively mimics the motion of a lying leg curl machine, targeting the hamstrings and calves.
How to do it
- Lie face down on a flat bench, positioning a dumbbell between your feet by squeezing it with your ankles.
- Keep your hips pressed into the bench and grip the bench for stability.
- Curl your legs upward by bending your knees, bringing the dumbbell toward your glutes.
- Pause at the top of the movement, squeezing your hamstrings.
- Slowly lower the dumbbell back to the starting position and repeat for the desired number of repetitions.
Form cues
- Squeeze the dumbbell firmly between your feet to prevent slipping.
- Keep your hips pressed flat against the bench throughout the movement.
- Curl upward in a controlled motion without using momentum.
- Pause briefly at the top to contract your hamstrings.
- Lower the weight slowly back to the starting position.
Breathing: Exhale as you curl the dumbbell up toward your glutes, and inhale as you slowly lower it back down.
Common mistakes
- Lifting hips off the bench shifts the work away from your hamstrings and puts strain on your lower back.
- Using momentum or swinging the dumbbell makes the exercise less effective for your leg muscles.
- Choosing a dumbbell that is too heavy can cause the weight to slip from your feet and lead to awkward positioning.
Muscles worked
Primary: hamstrings. Secondary: glutes, calves.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Take care if…
- If you feel lower back strain during the movement, reduce the weight or ensure your hips remain flat on the bench.
- If you experience sharp knee pain, stop the exercise and choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if the dumbbell keeps slipping?
Try using a lighter dumbbell with a hexagonal shape so it rests securely between your feet, or wear slightly tacky shoes or socks.
How can I tell if my hamstrings are doing the work?
Focus on initiating the movement by bending at the knee rather than swinging your lower back, and make sure your hips stay glued to the bench.
Can I do this exercise without a bench?
It is difficult to replicate the exact movement without an elevated surface, but you can try standing alternate leg curls using bodyweight.