FlexLying Dumbbell Hamstring Curls
Muscles worked
- Biceps Femoris (Short Head)
- Biceps Femoris (Long Head)
- Semitendinosus
- Semimembranosus
- CategoryLegs
- Default target3 sets × 10–12 reps
- EquipmentDumbbells
- Movement patternIsolation Lower
- Training stylesHypertrophy
Technique
Setup
Lie face down on the floor or a bench with a dumbbell held between your feet, squeezing it firmly. Rest your forehead on your hands.
Movement
Curl your heels toward your glutes with control, then lower the weight slowly back until your legs are nearly straight.
Form Tip
Keep your hips pressed into the floor the whole set — lifting them shifts the work into your lower back.
Increase Difficulty
Slow the lowering phase to 3-4 seconds or pause at the top.
Decrease Difficulty
Use a lighter dumbbell, or curl with no weight to learn the squeeze.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.