Hamstrings exercise · dumbbell
Dumbbell Lying Femoral
The dumbbell lying femoral is a dumbbell exercise that targets the hamstrings, with the glutes assisting.
- Target muscle
- Hamstrings
- Also works
- Glutes
- Equipment
- Dumbbell
- Body part
- Upper legs
How to do the dumbbell lying femoral
- Lie flat on your back with your legs extended and a dumbbell resting on your lower abdomen.
- Bend your knees and bring the dumbbell towards your glutes, keeping your feet flat on the ground.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the hamstrings. The glutes work as secondary muscles. See all hamstring exercises or every dumbbell exercise.
