Hamstring Curl
- Intermediate
- Dumbbell
This is the prone dumbbell version of the leg curl: you lie face down, trap a light dumbbell between the arches of your feet and curl both heels toward your glutes. Only the knees bend, so the hamstrings do the work while the calves help clamp the dumbbell in place and the abs stop the hips lifting. Securing the weight is the difficult part, which is why the dumbbell variation is rated a step above a machine curl even though the joint action is identical. Start light, confirm the dumbbell is stable before the first rep, and keep the tempo slow in both directions.
How to do the Hamstring Curl
- Lie face down on a mat or bench with your legs straight and your hips flat.
- Set a light dumbbell upright between your feet, or have a partner place it.
- Squeeze the arches of your feet together until the dumbbell is fully secure.
- Fold your arms in front of you and brace your abs.
- Bend your knees to curl the dumbbell up toward your glutes.
- Pause at the top, lower until the legs are almost straight, and repeat.
Muscles worked
- Primary:
- Hamstrings
- Secondary:
- Calves
Why train it
- Trains knee flexion without a leg curl machine, so it works in a home gym.
- Clamping the dumbbell adds an ankle and calf demand that a machine pad removes.
- The setup enforces a slow tempo, which keeps the eccentric under control.
Common mistakes
- Starting too heavy, so the dumbbell slips out of the feet part way through the set.
- Lifting the hips to help the curl, which loads the lower back instead of the hamstrings.
- Letting the dumbbell drop at the end of the rep, which skips the eccentric and risks the ankles.
- Rushing the reps, which makes the weight swing rather than the hamstrings pull.
Frequently asked questions
What muscles does the Hamstring Curl work?
The Hamstring Curl trains the hamstrings as the main target. Expect the calves to take some of the load as well.
What equipment do I need for the Hamstring Curl?
The Hamstring Curl needs a dumbbell. Nothing beyond that is required to run the movement the way it is described above.
Is the Hamstring Curl suitable for beginners?
With some training behind you. The Hamstring Curl is rated intermediate, which means the setup matters as much as the effort. It is a reasonable first month goal rather than a first session one, and the alternatives below are the easier way in.
Can I do the Hamstring Curl at home?
Yes, if you own a dumbbell. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.
How many sets and reps of the Hamstring Curl should I do?
Three to four sets of 10 to 15 reps. Isolation work responds to reps and a controlled tempo rather than load, so stop each set a rep or two short of failure and keep the weight honest.
What are good alternatives to the Hamstring Curl?
Stability Ball Leg Curl, Band Leg Curl, and Cable Single Leg Laying Leg Curl train the same primary muscles as the Hamstring Curl. Pick whichever one matches the equipment in front of you.