Dumbbell Lying Femoral

A beginner hamstrings movement targeting the hamstrings, using dumbbell.

Targets

Hamstrings

Also works

Gastrocnemius, Soleus

Equipment

Dumbbell

Level

Beginner

Start with

3 × 10-12, 60s rest

Where this fits in a week

Dietly Fit scores one photo a week out of 100, names the area holding the score back, and builds the week around it — so a movement like this gets programmed when your hamstrings is what needs the work, not because it was next on a list.

Demonstration courtesy of Gym Visual. Sets and reps are a starting point, not a prescription. Speak to a qualified professional before starting a new exercise program, particularly if you are managing an injury or a health condition.