How to do the Dumbbell Lying Femoral
Dumbbell Lying Femoral is a beginner multi-joint compound pulling exercise targeting the Hamstrings in the Upper Legs region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Glutes.
Dumbbell Lying Femoral demonstration · © GymiaFit
Dumbbell Lying Femoral at a glance
- Primary muscles
- Hamstrings
- Secondary muscles
- Glutes
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Dumbbell Lying Femoral step by step
- 1Lie flat on your back with your legs extended and a dumbbell resting on your lower abdomen.
- 2Bend your knees and bring the dumbbell towards your glutes, keeping your feet flat on the ground.
- 3Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- 4Repeat for the desired number of repetitions.
Dumbbell Lying Femoral — questions
What muscles does the Dumbbell Lying Femoral work?
The Dumbbell Lying Femoral primarily targets the Hamstrings. It also recruits the Glutes as secondary movers.
What equipment do I need for the Dumbbell Lying Femoral?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Lying Femoral suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Lying Femoral?
Assisted Prone Hamstring, Exercise Ball Seated Hamstring Stretch, Hamstring Stretch train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Lying Femoral demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.