Get Your 6 Week Arm Shaping Program!
Say bye bye to your batwings
Click here to find out more
The Lying Dumbbell Floor Hamstring Curl Exercise
I love this
exercise! It’s a super simple exercise to perform and I can really feel my
hamstrings working. It’s about as close as you’re going to get to a real
hamstring curl apparatus from the gym as you’re going to get at home (without
the hamstring apparatus). All you need is a dumbbell and you’re good to go! The
trick to the dumbbell hamstring exercise is to get a good grip on the dumbbell
using the arch of your feet. Try not to use your toes because your calves will
cramp up!
I strongly suggest you take off your shoes for this exercise since it can be
difficult to grip the dumbbell (using gym shoes).
The lying dumbbell floor hamstring curl exercise - Starting position
The lying dumbbell floor hamstring curl exercise - Up position
Position for the dumbbell hamstring curl exercise
Place a dumbbell on the floor. Lie down with your stomach on the floor and using your feet, locate the dumbbell. You will need to “feel” around but grip one end of the dumbbell with both of your feet and “flip” it so the dumbbell is almost standing straight up. Move your feet so that the dumbbell is resting on the arches of your feet (not the toes). Raise your body up using your elbows and look forward.
How to perform the dumbbell hamstring curl exercise
Using your feet, curl the dumbbell upwards until they are at a 90 degree angle. Stop and pause for a second or two and really contract your hamstrings and buttocks. Slowly lower the weight back down to the start position and repeat as desired.
Breathing
Breathe in as you curl the weight up and breathe out as you lower the weight back to the start position.
Important points for the lying dumbbell floor hamstring curl exercise
· It will take a few tries to get it right. You may have to move and fiddle with the dumbbell a few times at first but over time you’ll develop a technique.
· Remember to use the arches of your feet to hold the dumbbell and not your toes. If you hold the dumbbell with your toes your calves may cramp up.
· Keep your head level and looking forward
· Use a yoga mat to lie down on
Video for the lying dumbbell floor hamstring
curl exercise
Related Exercises:
The Kneeling No Weight Hamstring Curl Exercise
Dumbbell Stiff Leg Dead Lift Exercise
Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.