Dumbbell Lying Femoral 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Lying Femoral is an isolation exercise targeting the hamstrings while also engaging the calves as a secondary muscle group. Performed on a flat bench, it involves holding a dumbbell between the feet and bending the knees to lift the weight toward the glutes, then lowering it back under control. This movement emphasizes hamstring contraction throughout the range of motion, improving strength, flexibility, and muscle definition in the posterior chain. Proper form ensures maximum activation of the hamstrings while minimizing stress on the lower back and knees.
How to Perform
Position yourself lying face up on a flat bench with your legs straight and a dumbbell securely grasped between your feet.
Gradually bend your knees, drawing the dumbbell upward toward your glutes in a controlled motion.
Hold the contraction for a moment at the peak to maximize hamstring engagement.
Slowly extend your legs to lower the dumbbell back to the starting position without letting it drop.
Maintain steady breathing and controlled tempo, then repeat for the intended number of repetitions, keeping your core engaged to stabilize the body.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Activate your core muscles throughout the entire exercise to support stability.
Position your feet about shoulder-width apart to help maintain proper balance.
Perform each repetition with controlled, deliberate movements to reduce the risk of strain or injury.
How Not to Perform
Do not let the dumbbell slip from your feet or hold it insecurely.
Do not use momentum to lift the weight; avoid swinging your legs.
Do not arch or lift your lower back off the bench during the movement.
Do not bend your hips; keep the glutes and hips stable on the bench.
Do not rush through repetitions; maintain a slow and controlled tempo.
Do not lock your knees forcefully at the bottom; keep tension on the hamstrings.
Do not hold your breath; breathe steadily to maintain control and focus.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
