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Movement · Upper Legs

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.

TargetHamstrings
Equipmentdumbbell
Body partUpper Legs

Technique

How to Perform

  1. 1

    Lie flat on your back with your legs extended and a dumbbell resting on your lower abdomen.

  2. 2

    Bend your knees and bring the dumbbell towards your glutes, keeping your feet flat on the ground.

  3. 3

    Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.

  4. 4

    Repeat for the desired number of repetitions.

Muscles worked

Target and supporting

Target

Hamstrings

Secondary

Glutes

Training plans

Found in these plans

No current ScoreDive plan references this exercise.

Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.