Upper Legs Exercise · Dumbbell

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Dumbbell Lying Femoral

Also known as: Db Lying Femoral, Dumbell Lying Femoral

Category

Upper Legs

Equipment

Dumbbell

Target

Hamstrings

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Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.

This lying hamstring exercise curls the heel toward the glutes against dumbbell resistance, isolating the hamstrings through knee flexion rather than hip extension the way a deadlift or hip thrust does. That distinction matters because most posterior chain training emphasizes hip extension, leaving the knee-flexion function of the hamstrings comparatively undertrained. It's a useful accessory for balancing hamstring development beyond what hinge movements alone provide.

How to Do the Dumbbell Lying Femoral

1. Lie on your back with your legs straight and a dumbbell resting on your lower abdomen.
2. Bend your knees to draw the dumbbell toward your glutes while keeping your feet planted on the floor.
3. Hold briefly at the top of the movement, then lower the dumbbell back down under control.
4. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Biomechanical & Joint Load Cues

Controlled plane of motion engaging target synergist muscle groups. Focus on deliberate eccentric control (2-3s) and active range of motion.

Common Mechanical Mistakes & Form Errors to Avoid

• Uncontrolled Lifting Tempo: Rushing through reps without establishing mind-muscle connection or eccentric control reduces muscle fiber tension.
• Spine Hyperextension: Compensating for limited joint range of motion by arching the lower back risks spinal facet strain.
• Unstable Foot Base: Poor foot position causing balance loss during movement execution creates energy leaks and injury risk.

Proper Breathing Patterns & Core Engagement

Inhale during eccentric lowering phase; exhale during concentric work phase.

Injury Modification & Joint Safety

Stop immediately if movement causes sharp joint or tendon pain; substitute with a joint-friendly variant. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Upper Legs exercises category.

Muscles Worked

The Dumbbell Lying Femoral primarily targets the Hamstrings, with Glutes as the primary synergist muscle group.

More Upper Legs Exercises

All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads

More Hamstrings Exercises

Barbell Good Morning Barbell · Hamstrings Barbell Straight Leg Deadlift Barbell · Hamstrings Cable Assisted Inverse Leg Curl Cable · Hamstrings Exercise Ball Seated Hamstring Stretch Stability Ball · Hamstrings Glute-Ham Raise Body Weight · Hamstrings Hamstring Stretch Body Weight · Hamstrings

Equipment Alternatives

Don't have dumbbell? These target the same hamstrings with different equipment.

Glute-Ham Raise Body Weight · Hamstrings Barbell Good Morning Barbell · Hamstrings Cable Assisted Inverse Leg Curl Cable · Hamstrings Exercise Ball Seated Hamstring Stretch Stability Ball · Hamstrings

FAQ

What muscles does the Dumbbell Lying Femoral work?

The Dumbbell Lying Femoral primarily targets the hamstrings as the primary agonist. The glutes acts as the primary supporting muscle group during force transmission. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.

What equipment do I need for the Dumbbell Lying Femoral?

The Dumbbell Lying Femoral is performed using a dumbbell. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.

What is the most common form mistake on the Dumbbell Lying Femoral?

The most frequent error is uncontrolled lifting tempo: Rushing through reps without establishing mind-muscle connection or eccentric control reduces muscle fiber tension.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.

How many sets and reps should I perform on the Dumbbell Lying Femoral?

For muscle growth and density, execute 3 to 4 working sets of 10 to 15 controlled repetitions with 60 seconds rest, emphasizing a deep stretch and deliberate peak contraction on every rep.

What's a good alternative to the Dumbbell Lying Femoral?

If you don't have access to a dumbbell, the Glute-Ham Raise targets the same hamstrings using body weight instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.