Standing Dumbbell Leg Curl
Increases strength and stability in hamstrings and glutes
BackIntermediateStrengthHinge
At a glance
| Muscles worked | Primary: hamstrings, glutes. Secondary: lower back, core |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~60 kcal |
How to do it
- Step 1: Stand with your feet shoulder-width apart, holding dumbbells.
- Step 2: Keep your back straight and core engaged.
- Step 3: Curl your heels towards your glutes, keeping knees straight.
- Step 4: Hold for a brief moment at the top.
- Step 5: Slowly return to the starting position.
- Step 6: Keep your movements controlled.
- Step 7: Focus on hamstring contraction.
Equipment
- Dumbbells
Coaching tips
Benefits
Increases strength and stability in hamstrings and glutes
Common mistakes
Swinging the dumbbells or using momentum
Make it harder
Increase weight or reps over time
Make it easier
Decrease weight or reps
Breathing
Exhale on curl, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 repsGeneral 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.