Dumbbell Hamstring Curls



  1. Place a light dumbbell on the floor, standing on end. Choose a lighter dumbbell than you think you’ll need at first, until you’re comfortable with the exercise. (20lb is used in the video)
  2. Lie down on the floor, on your stomach, with your legs straight and feet close to the dumbbell. Place your feet on either side of the dumbbell handle.
  3. Squeeze the dumbbell between your feet and bend your knees to lift it off the floor. The top weight on the dumbbell will rest on the bottom of your feet.
  4. Bend your knees slowly up toward your butt, strive to keep the bottoms of your feet facing the ceiling throughout the movement. Slowly lower the weight back down. Repeat.
  5. Perform the exercise lying on a flat bench if you’d like more of a challenge at the bottom of the movement; the bench allows you to straighten your legs completely.


Video Credit – Fit Girl Nikki LLC
Exercise Caption – Livestrong.com

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