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Dumbbell leg curls

For the dumbbell leg lift, you need both a dumbbell and a flat bench. Therefore, this exercise is well-suited for home training. The execution is similar to leg curls on a machine, with the dumbbell replacing the machine resistance. Due to the simple movement, this exercise is suitable for those with some experience. While the movement is relatively straightforward, skill is required to secure the dumbbell with the feet. Beginners can try dumbbell leg lifts, but some experience is advantageous.

Muscles activated during dumbbell leg lifts Dumbbell leg lifts aim to stimulate all muscles of the hamstring. This primarily includes the hamstring (musculus biceps femoris), the semimembranosus muscle, and the semitendinosus muscle. Additionally, the twin calf muscle (musculus gastrocnemius) is strengthened secondarily.

Execution of dumbbell leg lifts The execution of dumbbell leg lifts closely parallels training on the leg curl machine. Here, you'll find all the necessary information to assume the correct body position and execute the movement optimally.

Body position

Place your upper body on the bench, adopting a prone position with legs and upper body flat on the dumbbell bench. This applies only to your thighs, as the knees are freely suspended in the air. Grip the flat bench with your arms to ensure maximum stability for the exercise. Secure the dumbbell between your feet by placing it on the floor or possibly leaning it diagonally against the flat bench. Lift the dumbbell with your feet to assume the lying, horizontal starting position. Hold briefly with bent knees in the starting position to prepare for the movement when the dumbbell is raised.

Tip Some athletes prefer to perform the exercise with shoes, while others favor the barefoot approach. Both variations offer different advantages. While athletes with shoes have more stability, the barefoot feel is generally better. However, pay personal attention to which technique allows you to grip and hold the dumbbell most effectively.

Movement execution

Initiate the exercise by lowering your legs and starting the first repetition. Exhale as you lift both feet with the dumbbell simultaneously. By bending your legs, you stimulate your thighs, with the shins almost forming a 90-degree angle to the thighs. Then stop the upward movement. Lower the shins in a controlled manner while taking a deep breath, and the legs are then almost fully extended.

Stressed muscles and common mistakes

Incorrect execution diminishes the effectiveness of the workout and increases the risk of injury. Therefore, the following section outlines the most common mistakes when performing dumbbell leg curls.

✅ Legs fully extended: Avoid fully extending your legs, as this puts the entire weight on the knee joints. This significantly increases the risk of injury, so a slight bend should always be maintained.

✅ Swinging from the thighs: It is common for athletes to compensate for insufficient strength in the thighs by using momentum from the upper body and hips. However, it is crucial that only the legs are in motion.

✅ Excessive weight: Using weights that are too heavy results in an improper execution of the movement. Pay closer attention to a moderate pace and controlled execution.

✅ Incorrect head position: The head should be a natural extension of the spine. Do not hold it in the neck, on the chest, or tilted to the side to avoid neck injuries.

Alternatives and similar exercises to leg curls with the dumbbell

In the following section, I present various options for a versatile hamstring training. For those who don't want to rely solely on Leg Curls with the dumbbell, here are alternative exercises for a varied training routine.

Leg curls on the machine

Machine leg curls are considered the traditional exercise to strengthen the muscles of the hamstrings. However, this exercise requires specific equipment in the gym, especially designed to assist beginners in proper execution. Machine leg curls can be performed both sitting and lying down.

Leg curls with the cable/Theraband

Leg curls with a cable or Theraband offer another way to strengthen the hamstrings. The cable allows for dynamic execution in the gym, while the Theraband is ideal for home training.

Glute ham raises

The exercise Glute Ham Raises focuses on upper body movements to activate the hamstring muscles. Unfortunately, most fitness studios do not have the necessary equipment for Glute Ham Raises.

Good mornings

The Good Mornings exercise is primarily aimed at advanced athletes with experience in leg training. In addition to the lower back, various hamstring muscles are trained in this exercise.

Nordic ham curls

Nordic Ham Curls are suitable for home training and contribute to strengthening the hamstring muscles. All you need is a way to secure your feet or alternatively, a securely fastened Theraband.