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Prone Leg Curl on Ground with Dumbbell

Prone leg curl on ground with dumbbell

LegsIntermediateStrengthCurl

At a glance

Muscles workedPrimary: Hamstrings
Muscle groupLegs
DifficultyIntermediate
TypeStrength · Curl
Sets & reps4 sets × 15 reps
Estimated calories burned~30 kcal

How to do it

  1. Step 1: Lie prone
  2. Step 2: Hold dumbbell between feet
  3. Step 3: Curl legs toward glutes
  4. Step 4: Squeeze hamstrings
  5. Step 5: Lower with control

Equipment

Coaching tips

Benefits

Prone leg curl on ground with dumbbell

Common mistakes

Using momentum

Make it harder

Slower tempo

Make it easier

Bodyweight version

Breathing

Exhale curling

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Double Leg Curl with Resistance Band

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.