Dumbbell Lying Hamstring Curl

 

Targets the hamstrings.

On the ground: Set the dumbbell vertically on the ground. Lie on the ground with your back facing the sky. Surround the dumbbell with your feet. Contact your glutes, abs, and calves. Your forearms rest on the ground. Flex your knees up to the point when your lower legs are less than perpendicular to the ground. Pause. Return to the starting position.

On a flat bench: Increase the height of the front of the flat bench by setting it over plates. Set the dumbbell vertically on the ground. Hold onto the front of the flat bench. Your knees are near the edge of the back of the bench. Your legs are together. Press your hips toward the bench. Surround the dumbbell with your feet. Point your toes. Contract your glutes, abs, and calves. Your nose makes contact with the bench. Flex your knees up to the point when your lower legs are less than perpendicular to the ground. Pause. Return to the starting position.

On a decline bench: Hold onto the front of the decline bench. Your knees are near the edge of the back of the bench. Your legs are together. Press your hips toward the bench. Surround the dumbbell with your feet. Point your toes. Contract your glutes, abs, and calves. Flex your knees up to the point when your lower legs are less than perpendicular to the ground. Pause. Return to the starting position.

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