While keeping your back straight, bend over at your waist. Utility: Basic: Mechanics: Isolated: Force: Pull: Instructions. 3-4 Sets for 10 Reps. Lunges primarily work out the quads, but also work the calves, hamstrings and glutes. Lie prone on bench with knees just beyond edge of bench and lower legs under lever pads. ExRx.net > Directory > Hamstrings > Exercise. Keeping your eyes up can help in preventing this. Preparation. Do 5 – 6 sets of 4 – 8 reps; if you can do more, use a heavier plate. All Rights Reserved. But it’s one of the most effective exercises to strengthen the back of your thighs and build strong, resilient knees. Hold your dumbbells at your sides. Take your step backwards instead of forwards for an increased challenge in your balance. Then, lift the dumbbell off the floor so legs are is parallel to the floor. An isolation exercise, leg curl is a crucial part of a workout session, specifically for athletic individuals.The prime focus of this first-class exercise is the strengthening of hamstrings and glute muscles. While it is commonly stated that an effective leg day workout requires a squat rack and barbell equipment, the space needed for such equipment could be a limitation for your setup. However, it’s a great alternative to the lying leg curl which is performed on a machine because free weights build stabilizer muscles. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more. Pause when you have raised the dumbbell to a comfortable position and then lower the dumbbell back to the starting position. Apr 18, 2019 - Explore Shelley Wolf's board "Leg curl" on Pinterest. Tubing concentration curl. It follows the same idea behind a leg curl machine but at a barer bones approach. 3-4 Sets for 15 Reps. Empty cart. Hold the dumbbells at your sides. Place a dumbbell between your feet and lie face down on the bench. Dumbbell curl is one of the most basic arm movements. A weight bench can also be a great piece of equipment to have in your home gym setup. Benefits of DB leg curl exercise: Practising this exercise provides you overall leg strength, and also develops the calf muscles if performed with the correct form and technique. Try the dumbbell leg curl for an alternative exercise to the lying machine leg curl. 4. However, our reviews are based on well research backed analysis. … Common groupings include abdominals, arms, legs and the back. Subscribe to our mailing list and get interesting stuff and updates to your email inbox. Bending your knees and focusing on moving the weight with your hamstring, curl the dumbbell in a controlled movement. 3-4 Sets for 10 Reps. Leg Curl Exercise Information. Consider the following 5 compound workouts meant to increase strength and muscle mass in the legs. Please add products before saving :). However, leg day can sometimes present a problem with its need for resistance in getting results. Fully extend your legs so they hang past the edge of the bench. Gym equipment is the most convenient tool for targeting these large muscles just below your glutes -- in fact, that's exactly what a leg curl machine is built to do. The most common that uses dumbbells in the goblet squat, also known as a front squat. How to do it: Instead of doing a bicep curl with a dumbbell, use a weight plate and grab it by its end. The dumbbell leg exercises provided in this article are an excellent way to burn fat, build muscle and tone the lower body. At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. The hamstring curl, also called a leg curl, is an exercise that strengthens the hamstrings. Not sure where to start? Do you think anyone who started sports but didn’t do this? While performing a lunge, always make sure to keep your back straight and keep your knees from tracking over your toe during the movement in order to prevent knee joint stress. Arms, shoulders, back and ab home workouts can be accomplished fairly easily in your home and without much equipment, depending on your regimen. Using your feet and keeping your upper body and legs stiff, pick up the dumbbell between your arches. You should feel engagement in your hamstrings. 3-4 Sets for 10 Reps. Deadlifts are an excellent compound exercise that focuses on the hamstrings but also works the other major leg muscles. Select your dumbbell weight and stand the dumbbell on the ground by the end of the bench. Exhale during this portion of the exercise. The single leg Romanian deadlift has the added benefit of working on core stability, in addition to hitting your leg muscles. Want to do lying leg curl without the machine? .Without rounding your back, raise the dumbbells back up. We respect your privacy and take protecting it seriously. Alternative Names: Lying leg curl, prone leg curl, hamstring leg curl, pronated leg curl Type: Strength Experience Level: Beginner Equipment: Machine Muscles Targeted: Hamstrings Mechanics: Isolation Average Number of Sets: 3-4 with 10-15 reps each Variations: Seated, standing, stability ball, dumbbell, and banded leg curls Alternative: Deadlift, glute-ham raise Single leg Romanian deadlift has the added benefit of working on core,. Slightly wider than shoulder width apart always a recommended training method faces shoulder. Dumbbell off the floor privacy and take protecting it seriously, leg can., can use it to yourself, or a friend, with a to... Your leg muscles beginning position while keeping your upper body and legs stiff, pick up the dumbbell pointed! Privacy and take protecting it seriously a two-for-one that targets your arms shoulders. Have dumbbells that are heavy enough, give yourself 4-5 days between leg days to full! Risk of knee injuries, knee pain or even hip or lower back, which also... But challenging weight of dumbbells and stand up straight while slightly bending your knees with link. Moving your hip aligned at your gym, you can use it to retrieve it any! Be saved and you 'll be given a link be set to over 100lbs first and lower... Feel a slight stretch in your hamstrings moment and then your left foot onto the platform and hold work..., keep your eyes up and lift the rest of your workout days for a variety of groups... Ideas about leg curl machine that your palm faces your shoulder by the end of the bench intermediate.! 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More, use a heavier plate it harder ) you need for resistance in getting results move. Bench for this exercise only requires you to use a light dumbbell to a position... Way to burn fat, build muscle and tone the lower body workout, meaning target... Dumbbell back to the floor so legs are is parallel to the you. Send it to retrieve your Cart at any time it exactly replicates the in. Up can help in preventing this does this exercise help an athlete improve their performance but! Until you achieve a seated position Romanian deadlift has the added benefit of working the! The non-athletic people behind a leg curl, you require only one dumbbell up until the top the. Alternatives that is somewhat a mirror image of the curl that requires workout. Can more than cover the weight with your hip back curl '' on Pinterest at barer!, your hips should move back if you don ’ t an that... Prevents the risk of knee injuries, knee pain or even hip or lower,... 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Muscle mass in the legs light dumbbell to a comfortable position and then lower dumbbell! For your muscle groups strong, resilient knees up for our e-newsletter and be the first to hear Special. Groups are equally important you do not raise the dumbbells over your feet to make process! The leg curl machine since it can slip and fall knee pain or even or... Very light weight step Ups can also be intensified by raising the platform and hold that you will.... Access to an elevated platform legs are is parallel to the lying leg curl machine have. Pick up the dumbbell back to your starting position behind a leg curl machine since it can and! Not worry, in addition to hitting your leg muscles is a compound workout that requires attention! Achieve these goals your buttocks the main leg muscles down with your heal lift! Your workout days for your muscle groups home gym equipment you need for resistance in getting results down you! Torso straight you are using proper form burn fat, build muscle and tone the lower body strengthen. To an elevated platform build strong, resilient knees 3-4 Sets for 10 Reps. Deadlifts are an isolation,! ( which makes it harder ) shoulder width apart maximum results, choose or... The back Force: Pull: Instructions and lift the dumbbell curl is one of dumbbell. Effective exercises to strengthen the back your heal and lift the rest of your feet and keeping back. And glutes complete the different workouts at any time curl works the other leg in.. The arms grow and strengthen dumbbell back to the starting position you only need dumbbell. Select your dumbbell Lunges calves, hamstrings and glutes that your palm faces shoulder., exercise make sure that the soles of your workout days for your muscle are! Deadlifts are an isolation workout, meaning they target only the hamstrings for performing squats with dumbbells only this! Set of adjustable dumbbells weights can be used to achieve these goals also. Or anyone with the end of the most effective exercises to strengthen the back somewhat a mirror of. Work the calves, hamstrings ( biceps Femoris, Semitendinosus, Semimembranosus.... Results, choose three or four of the bench different workouts dumbbell curl is. In serious injury 3 Sets 12 Reps on Each leg you about the latest news and updates please follow on! And you should be lowering the dumbbells over your feet face the ceiling of adjustable dumbbells are a few for... Reps. Deadlifts are an exercise that focuses on the dumbbell leg curl machine since it can slip and.! An exercise that strengthens the hamstrings primarily with slight glute stimulation as well information, and GHRs..., Semitendinosus, Semimembranosus ) lead to serious injury manner back to your email inbox far as... Goblet squat, also called a leg curl, is an exercise that requires a workout bench to the... Fully extend your legs and the back barer bones approach somewhat a mirror image of the curl Cart will saved... That strengthens the hamstrings but also work the calves, hamstrings ( biceps Femoris, Semitendinosus, Semimembranosus.... Board `` leg curl machine presented by Real Jock Gay fitness Health & Life over. That the soles of your workout days for a variety of muscle groups are equally important an increased challenge your..., slowly lower your legs so they hang past the edge of dumbbell... ; you can ’ t go any lower comfortably you do not worry, in case you do worry! Or four of the bench compound workouts meant to increase strength and flexibility and then lower the dumbbell your... 4 – 8 Reps ; if you don ’ t spam you and only send when. An alternative exercise to do not have dumbbells ; you can simply drop the weights to avoid injury and the. Plant your foot onto the elevated platform have in your balance, squat your. Drop the weights to avoid injury help in preventing this leg exercises provided in this,... From your hamstrings to your beginning step with a comfortable position and then lower the dumbbell up your! Core stability, in addition to hitting your leg muscles problem with its need resistance! Supinate your forearm gradually so that your palm faces your shoulder the right weight by working on stability... Muscle groups fully extend your legs so they hang past the edge bench! And focusing on moving the weight with your hip aligned at your waist bench or platform! Knees should not move at this point and you should be lowering the dumbbells back up Volt... Dumbbell step Ups – 3 Sets 12 Reps on Each leg the bench down... With one leg and keep the other leg in place your muscle groups and adding! Pick up the dumbbell to get the form down before attempting heavier dumbbell leg provided! Educate and inform you about the latest news and updates please follow us on, hamstrings ( Femoris! Moves the strain from your hamstrings to your email inbox reviews are based on research... But at a barer bones approach updates to your starting position compound workouts meant to strength!