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운동 라이브러리
Lying Dumbbell Femoral
A prone hamstring curl performed with a dumbbell held between the feet, useful for training knee flexion when no leg curl machine is available.
하체덤벨Knee flexion
주동근
햄스트링
협응근
비복근둔근
장비
덤벨
패턴
Knee flexion
준비 자세
- 01Place a dumbbell upright at the end of a flat bench.
- 02Lie face down with knees just off the edge of the bench.
- 03Clamp the dumbbell handle securely between the arches of both feet.
- 04Grip the bench legs or sides for stability and press the hips into the pad.
수행
- 01Squeeze the feet together so the dumbbell cannot slip.
- 02Curl the heels toward the glutes by bending the knees.
- 03Pause briefly near the top of the curl.
- 04Lower the dumbbell under control until the knees are almost straight.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps as hamstring accessory work.
- -Keep loads modest; grip between the feet, not hamstring strength, often limits the weight.
- -A partner placing the dumbbell makes setup safer at heavier loads.