Prone bench dumbbell leg curl

Hamstrings

• Target muscles: hamstrings, glutes
• Equipment: dumbbells
• Level: intermediate

How to do it

1. Lie face down on a flat bench, thighs on the bench, shins hanging off the edge.
2. Squeeze a dumbbell between your feet and straighten your legs, this is the starting position.
3. Grip the bench with your hands, hips pressed down, lower back neutral.
4. Bend your knees and curl the dumbbell up toward your glutes.
5. Hold at the top and slowly lower your legs without dropping the dumbbell.
6. Repeat for the desired number of reps.

Swap it for

• standing single leg curl
• Lying Leg Curl Machine (Two-Up, One-Down)
• Kneeling Nordic hamstring curl (bench-assisted)
• Supine heel slide (slider hamstring curl)

Harder

• Hamstring and Glute Extension Machine
• Kneeling Reverse Leg Curl (Shins Under Pad)
• Lying Leg Curl Machine (Two-Up, One-Down)