Dumbbell Lying Femoral

Setup

1. 01Place a dumbbell upright at the end of a flat bench.
2. 02Lie face down with knees just off the edge of the bench.
3. 03Clamp the dumbbell handle securely between the arches of both feet.
4. 04Grip the bench legs or sides for stability and press the hips into the pad.

Execution

1. 01Squeeze the feet together so the dumbbell cannot slip.
2. 02Curl the heels toward the glutes by bending the knees.
3. 03Pause briefly near the top of the curl.
4. 04Lower the dumbbell under control until the knees are almost straight.

Checkpoints

• -Hips stay pressed into the bench through the whole rep.
• -The dumbbell stays level and clamped between both feet.
• -The lowering phase takes at least 2 seconds.
• -Knees stay in line with the hips, not splayed out.

Common mistakes

• -Arching the lower back to swing the weight up.
• -Using a dumbbell too heavy to hold securely between the feet.
• -Dropping the weight quickly on the way down.
• -Stopping short of near-full knee extension at the bottom.