Legs · Dumbbell
Dumbbell Lying Femoral
How to do the dumbbell lying femoral, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie face down on a flat bench or the floor and grip a dumbbell vertically between your feet. Keeping your hips pressed down, curl the dumbbell up by bending your knees and bringing your heels toward your glutes, then lower under control. This is a lying hamstring curl loaded with a dumbbell.
- 1Feel your hamstrings contract as your heels pull toward your glutes
- 2Keep your hips pinned to the bench so the work stays in the hamstrings
- 3Lower slowly and resist the dumbbell on the way down
Common mistakes
- Do not let your hips rise or your lower back arch to swing the weight
- Avoid dropping the dumbbell quickly at the bottom
- Do not let the dumbbell slip; keep a firm pinch between your feet
Muscles worked
The dumbbell lying femoral mainly works the hamstrings, with the calves assisting.
- HamstringsPrimary
- CalvesSupport
- ForearmsMinor
- Lower BackMinor
- Lower AbsMinor
- GlutesMinor
Kovo programs the dumbbell lying femoral for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.