Hamstrings · Dumbbell · Beginner

How to do Dumbbell Lying Femoral

The dumbbell lying femoral exercise targets the hamstrings and also works the glutes. It involves lying on your back, bending your knees, and using a dumbbell for resistance as you bring your feet towards your glutes.

Primary muscle: Hamstrings
Also works: Glutes
Equipment: Dumbbell
Level: Beginner
Category: Legs

How to do Dumbbell Lying Femoral, step by step

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.

Muscles worked

Dumbbell Lying Femoral works your hamstrings as the main mover, with help from your glutes.

Track Dumbbell Lying Femoral in SPLYT

Dumbbell Lying Femoral is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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