Dumbbell Leg Curl

A prone leg curl performed by squeezing a dumbbell between the feet — the hamstring isolation that needs no machine.

Legs Dumbbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Hamstrings

Secondary

none

Step by step

Lie face-down on a bench or the floor with the legs straight and a dumbbell ready at the feet.
Have a partner place a dumbbell vertically between your feet, or set it carefully on your own.
Squeeze the feet together hard around the dumbbell to lock it in place for the full set.
Curl both heels up toward your glutes by bending only at the knees, keeping the hips pressed down.
Squeeze the hamstrings hard at the top with the lower legs near vertical, pausing briefly.
Lower the dumbbell under control over 2 to 3 seconds back to a fully straight-leg position.

Log your sets. After a few weeks you will see whether it is moving. Free.