How to do it: Instead of doing a bicep curl with a dumbbell, use a weight plate and grab it by its end. Continue to lower the dumbbells until you can’t go any lower comfortably. Keeping your eyes up can help in preventing this. Sit comfortably on a bench with your feet slightly wider than shoulder width apart. The target point of the Dumbbell Curl movement is the biceps muscles. 3-4 Sets for 10 Reps. Deadlifts are an excellent compound exercise that focuses on the hamstrings but also works the other major leg muscles. However, it’s a great alternative to the lying leg curl which is performed on a machine because free weights build stabilizer muscles. Classification. Required fields are marked *. Try the dumbbell leg curl for an alternative exercise to the lying machine leg curl. Alternative Names: Lying leg curl, prone leg curl, hamstring leg curl, pronated leg curl Type: Strength Experience Level: Beginner Equipment: Machine Muscles Targeted: Hamstrings Mechanics: Isolation Average Number of Sets: 3-4 with 10-15 reps each Variations: Seated, standing, stability ball, dumbbell, and banded leg curls Alternative: Deadlift, glute-ham raise All Rights Reserved. In planning out your home workout schedule, remember that rest days for your muscle groups are equally important. … Shop today for Ironmaster direct pricing! Dumbbells also offer a safer way to perform certain exercises, as many barbell workouts require you to hold the weight on your shoulders, making it difficult to abandon the workout or drop the bar if something goes wrong. Use a light dumbbell to get the form down before attempting heavier dumbbell leg curls. As the dumbbell rises, supinate your forearm gradually so that your palm faces your shoulder by the top of the curl. If you don’t have access to an elevated platform at your gym, you can use a flat bench for this exercise. For the latest news and updates please follow us on, Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus). Keeping your legs and feet squeezed together, exhale as you curl the dumbbell up toward your buttocks. My Gym Doesn't Have #2: Preacher Curl, Adductor/Abductor Machine and Inverted Leg Press Real Workout: Glutes/Hamstrings January 2016 The Best And Worst Condiments Hold a pair of dumbbells at your side and stand up straight in front of your weight bench or elevated platform. Going with dumbbells for your leg day offers many advantages, including less space needed for storage and use, versatility across a multitude of workouts that target different muscle groups, and scalability and expansion with an adjustable dumbbell set. Exercise Tips: Start the exercise by using a very light weight. The lighter weight typically used with dumbbells may help to better simulate a lying leg curl than other exercises on the list. Benefits of DB leg curl exercise: Practising this exercise provides you overall leg strength, and also develops the calf muscles if performed with the correct form and technique. Keep your eyes up and lift the dumbbells in a straight movement until you reach your starting position. However, our reviews are based on well research backed analysis. One of the biggest things in doing a deadlift is to keep your back straight and not round it. Common groupings include abdominals, arms, legs and the back. Video is not supported by your browser. Do not raise the dumbbell as far back as you would on the leg curl machine since it can slip and fall. Lie prone on bench with knees just beyond edge of bench and lower legs under lever pads. Hold the dumbbells at your sides. The Ironmaster Quick-Lock Adjustable Dumbbells are a great choice here and can more than cover the weight ranges that you will need. ExRx.net > Directory > Hamstrings > Exercise. Now, curl the dumbbell up until the top of the dumbbell is pointed at the ceiling. To perform this, you require only one dumbbell, but make sure to choose the right weight. In planning a home workout schedule, taking the full body into consideration is important for maximized results and preventing injuries that can sideline your progress. If you don’t have access to a leg curl machine or wish to replicate the exercise at home then you can try the Dumbbell Leg Curls. Select an appropriate but challenging weight of dumbbells and stand up straight while slightly bending your knees. A good set of adjustable dumbbells weights can be set to over 100lbs. Machine Calf Raise ★ ★ ★★★ Lying Leg Curl ★★ ★★★ Seated Leg Curl ★ ★ ★★★ Sled Leg Press ★★★ ★★ Horizontal Leg Press 236,000 lifts Leg Extension 156,000 lifts Chest Press 117,000 lifts Vertical Leg Press 97,000 lifts Machine Shoulder Press 64,000 lifts Machine Chest Fly … There are a few options for performing squats with dumbbells. This moves the strain from your hamstrings to your lower back, which can also lead to serious injury. It follows the same idea behind a leg curl machine but at a barer bones approach. Your email address will not be published. Step ups can also be intensified by raising the platform. This is especially true for advanced and intermediate lifters. Then, lift the dumbbell off the floor so legs are is parallel to the floor. Tubing concentration curl. Preparation. Then, slowly lower your legs back down until you feel a slight stretch in your hamstrings. Take your step backwards instead of forwards for an increased challenge in your balance. Dumbbell Lying Leg Curl. Pause for a moment and then lower the dumbbell in a controlled manner back to the starting position. Sign up for our e-newsletter and be the first to hear about Special Sales, Discounts and Big News from Ironmaster. Gym equipment is the most convenient tool for targeting these large muscles just below your glutes -- in fact, that's exactly what a leg curl machine is built to do. Have someone place the dumbbell between your feet to make the process easier. Do you think anyone who started sports but didn’t do this? You only need one dumbbell … Looking for an extra challenge in your dumbbell lunges? Give yourself 4-5 days between leg days to allow full recovery. Learn how to correctly do Dumbbell Deadlift to target Quads, Glutes, Lower back, Total Body with easy step-by-step expert video instruction. Hold your dumbbells at your sides. Bending your knees and focusing on moving the weight with your hamstring, curl the dumbbell in a controlled movement. While there are many different plans and workout programs out there, one common solution is to dedicate different days to different muscle groups to keep routines targeted and give your muscle groups time to rest while you work on other areas. Dumbbell step ups are a complete leg buster. It can be used for many of your workout days for a variety of muscle groups. Starting with your heal, push yourself back to your starting position. 3-4 Sets for 15 Reps. Do not worry, in case you do not have dumbbells; you can use a water bottle too! Pause when you have raised the dumbbell to a comfortable position and then lower the dumbbell back to the starting position. Facing bench, stand between bench and lever pads. However, they are an exercise that requires acute attention to form, as a poorly executed deadlift can result in serious injury. Step back down with your left foot first and then your left to return to your starting position. /***** CALLOUT AREA ADDED July 2017 *******/ ?>. We respect your privacy and take protecting it seriously. Lift your right leg’s knee, step up onto the platform and firmly plant your foot onto the elevated platform. With an adjustable weight bench, you can adjust for inclines, declines and other angles that add even more variety to your exercise routines. We won’t spam you and only send emails when we have important news. Then send it to yourself, or a friend, with a link to retrieve it at any time. Don’t have all the home gym equipment you need for a full body workout? Using your feet and keeping your upper body and legs stiff, pick up the dumbbell between your arches. However, many of the compound workouts that exercise the major leg muscles (hamstrings, calves, glutes and quadriceps) can also be done with a set of dumbbells. .Without rounding your back, raise the dumbbells back up. Apr 18, 2019 - Explore Shelley Wolf's board "Leg curl" on Pinterest. While this compound exercise also hits all the major leg muscles, it can also strengthen your shoulders and your core depending on how you hold the dumbbell. Hamstring curls are an isolation workout, meaning they target only the hamstrings. Lever Lying Leg Curl. Stand while … Dumbbell Leg Exercises. Exhale as you slowly curl one dumbbell up towards your shoulder. 3-4 Sets for 10 Reps. The most common that uses dumbbells in the goblet squat, also known as a front squat. Another big misstep in a deadlift is bending at the waist without moving your hip back. The dumbbell leg curl is an isolation exercise which effectively builds muscle and strength in the hamstring muscles located in the lower posterior chain (Backside of the body). While bending over, your hips should move back if you are using proper form. This is "LYING LEG CURL DUMBBELL" by Jeff Gutowski on Vimeo, the home for high quality videos and the people who love them. Dumbbells are inexpensive workout tools that can be used to achieve these goals. Alternating dumbbell curl. Bending your knees and focusing on moving the weight with your hamstring, curl the dumbbell in a controlled movement. Ironmaster Quick-Lock Adjustable Dumbbells, *Super Bench with two or more attachments, *Super Bench with two or more attachments - Attachments, *Bench and Dumbbell Package Dumbbell Accessories, *Bench and Dumbbell Package Bench Attachments. This is another workout that requires a workout bench to complete. Tables of seated leg curl strength standards for men and women. 3-4 Sets for 10 Reps. Email: sm(at)fitnessvolt.com Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. It prevents the risk of knee injuries, knee pain or even hip or lower back injuries by improving strength and flexibility. Now, it’s a rather simple exercise to perform but it does require a little strategy to place a dumbbell between your feet. Your Shopping Cart will be saved and you'll be given a link. If you have a dumbbell, this is something you can do. FQCD Fitness All-in-One Dumbbell/Barbell Weight Bench - Comes with Barbell Rack Stand, Leg Curl and Removable Bicep Curl Preacher Pad - for Home Gym Fitness and Exercise £1,545.69 £ 1,545 . Not only does this exercise help an athlete improve their performance, but it brings ease in everyday life for even the non-athletic people. During rest days, switch to other muscle groups and consider adding a day for cardio. Exhale during this portion of the exercise. Please add products before saving :). Repeat these steps, alternating the leg you take your beginning step with. This exercise makes for the perfect replacement to the leg curl machine. With dumbbells, you can simply drop the weights to avoid injury. It is a very practical and effective exercise to do. ©2020, Ironmaster LLC. This is a compound workout that does require a weight bench or an elevated platform. Place a dumbbell between your feet and lie face down on the bench. Subscribe to our mailing list and get interesting stuff and updates to your email inbox. Your knees should not move at this point and you should be lowering the dumbbells over your feet. Strong hamstrings make for strong knees. You, or anyone with the link, can use it to retrieve your Cart at any time. 3-4 Sets for 10 Reps. Lunges primarily work out the quads, but also work the calves, hamstrings and glutes. During this exercise, try to keep your upper body and legs as still as possible and make sure that the dumbbell weight you select isn’t so heavy that it causes your body to sway. Now, this exercise is a variation of the leg curl since there are several ways to do the exercise but it’s always great to include variety in your training. The … Pause when you have raised the dumbbell to a comfortable position and then lower the dumbbell back to the starting position. This is where you can add some variation – hold the dumbbell at your chest center, higher, or more out for a different engagement of your shoulders and core. Utility: Basic: Mechanics: Isolated: Force: Pull: Instructions. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more. Leg Curl Exercise Information. It exactly replicates the movement, but the resistance is applied differently (which makes it harder). Now, it’s a rather simple exercise to perform but it does require a little strategy to place a dumbbell between your feet. I'm NASM Certified Personal Trainer and nutritional coach since 2012. Plant your left foot onto the platform and hold. Your email address will not be published. Fully extend your legs so they hang past the edge of the bench. 4. By working on the dumbbell curl, you can make the arms grow and strengthen. The heavy black line in the chart represents the lying leg curl: The other measurable muscle in the hamstring group, the semitendinosis, was tested too. While it is commonly stated that an effective leg day workout requires a squat rack and barbell equipment, the space needed for such equipment could be a limitation for your setup. The hamstring curl, also called a leg curl, is an exercise that strengthens the hamstrings. Inhale during this portion of the exercise. Not sure where to start? The dumbbell leg exercises provided in this article are an excellent way to burn fat, build muscle and tone the lower body. If a base adjustable dumbbell set doesn’t accommodate enough weight for your level of training, look for additional weight plate sets that will allow your dumbbells to meet your workout needs. Dumbbell Concentration Curl Variations. The seated leg curl is an exercise which builds muscle and strength in the hamstrings of the posterior chain (Backside of the body). However, leg day can sometimes present a problem with its need for resistance in getting results. Make sure that the soles of your feet face the ceiling at all times. This move is a two-for-one that targets your arms and shoulders. And this is necessary for developing all muscles within a muscle group and is always a recommended training method. Leanbean Fat Burner Review – Does It Have What You Need To Get Lean? Benefits Balance is everything in this combo bicep curl, which combines a one-legged stance with a hammer curl on the upswing and a regular curl on the way down to add a twisting challenge to your bicep workout. The Best Short Head Biceps Exercises For Bigger Upper Arms, Get More From Your Workouts with Supersets: The Ultimate Guide, 4 Advanced Bodyweight Chest Workouts At Home For Jacked Pecs, How To Break Through Keto Plateau and Achieve New Fat Loss, 6 Methods To Help You Cut Weight For Powerlifting Events, How To Do The Dumbbell Lying Triceps Extension, Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations, Dumbbell Iron Cross Exercise Guide and Videos, Good Morning Exercise Guide – Muscles Worked, How-to, Tips, and Variations, Dumbbell Incline Row Exercise Guide and Videos, Cable Incline Pushdown Exercise Guide and Videos, Hook Grip Deadlift Guide – Benefits, How-To, Tips And Variations, Dumbbell Front Raise Exercise Guide and Videos. The dumbbell leg curl is a fantastic example. Lay on the bench face down and align your knees with the end of the bench. Multi-Function Fitness Bench, Weight Bench With Leg Extension And Leg Curl, Adjustable Workout Bench, Dumbbell Bench Home Gym Equipment For Men Women 3.4 out of 5 stars 27 $200.00 $ 200 . Using your feet and keeping your upper body and legs stiff, pick up the dumbbell between your arches. Stand up straight with your legs shoulder-width apart. Presented by Real Jock Gay Fitness Health & Life. Consider the following 5 compound workouts meant to increase strength and muscle mass in the legs. You should feel engagement in your hamstrings. The single leg Romanian deadlift has the added benefit of working on core stability, in addition to hitting your leg muscles. Your Shopping Cart will be saved with Product pictures and information, and Cart Totals. Repeat for desired reps. Your feet should be shoulder-width apart. Bending at the knees only slowly curl the dumbbell up towards your buttocks. A few (including Arnold Schwarzenegger) like to do the movement in the standing, bent-over position. For maximum results, choose three or four of the exercises provided per workout session. All Rights Reserved. See more ideas about leg curl, fitness body, exercise. Dumbbell Step Ups – 3 Sets 12 Reps On Each Leg. Do 5 – 6 sets of 4 – 8 reps; if you can do more, use a heavier plate. For a full leg day that exercises the main leg muscles, give yourself at least an hour to complete the different workouts. Using your firmly planted foot, push into your heal and lift the rest of your body. Empty cart. Hold a dumbbell vertically by it’s head. Select your dumbbell weight and stand the dumbbell on the ground by the end of the bench. The dumbbell leg curl works the hamstrings primarily with slight glute stimulation as well. Return to your beginning position while keeping your back straight. An isolation exercise, leg curl is a crucial part of a workout session, specifically for athletic individuals.The prime focus of this first-class exercise is the strengthening of hamstrings and glute muscles. Repeat movement, alternating beginning foot. In this case, stability ball hamstring curls, reverse hypers, and bodyweight GHRs outperformed the lying leg curl machine. Ironmaster home gym equipment offers durable, adjustable and versatile equipment including adjustable dumbbells, adjustable kettlebells, our popular Super Bench, weight cages and much more. Dumbbell Lying Leg Curl If you have dumbbells, then this lying hamstring curl alternative can conveniently replicate the movement of leg curl machine but with barer bones approach. Equipment needed: dumbbell . Squat down with your back straight until you achieve a seated position with your hip aligned at your knee. While performing a lunge, always make sure to keep your back straight and keep your knees from tracking over your toe during the movement in order to prevent knee joint stress. At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. Arms, shoulders, back and ab home workouts can be accomplished fairly easily in your home and without much equipment, depending on your regimen. Want to do lying leg curl without the machine? Raise the dumbbell as far as comfortably possible or just past 90 degrees. Learn how to do single-leg twisting dumbbell curls. A weight bench can also be a great piece of equipment to have in your home gym setup. Many home gyms don’t have dumbbells that are heavy enough. FitnessVolt.com - 1700 Lincoln St. Denver, CO. © Copyright 2010 - 2021 Fitnes Volt IBC. During all movements, keep your back straight and eyes looking forward. A lying leg curl is often done on a weight machine at the gym, but you can duplicate the lower-body exercise at home using only a dumbbell or a resistance band. But it’s one of the most effective exercises to strengthen the back of your thighs and build strong, resilient knees. While keeping your back straight, bend over at your waist. This is a lying leg curl alternatives that is somewhat a mirror image of the lying leg curl machine. 11 Best Protein Powders Without Artificial Sweeteners, 10 Best Compact Home Gym Options To Consider Right Now, Cross-Body Crunch Exercise Guide and Videos, 10 Healthy Habits of Fit People Who Achieve Their Fitness Goals, Larry Wheels Gets Schooled By Arm Wrestling Champ Michael Todd (VIDEO), Shanique Grant 2x Ms. Physique Olympia Champ Announces Retirement From Bodybuilding, Arnold Sports Festival Postponed (September) With Dates Expected Next Week, Larry Wheels Incline Bench Presses 225lb for 50 Reps, 485lb for 7 Reps, Scores All-Time PR, Ronnie Coleman Says His Body Was ‘More Proportioned’ Than Big Ramy. Dumbbell curl is one of the most basic arm movements. This exercise only requires you to use a dumbbell. The dumbbell leg curl is an isolation exercise which effectively builds muscle and strength in the hamstring muscles located in the lower posterior chain (Backside of the body). This isn’t an exercise you’ll often see in any gym. Stand up straight with your knees slightly bent. Maintaining your balance, squat at your hips while keeping your back and torso straight. This exercise will set your quads on fire. … How to Do a Lying Leg Curl With a Dumbbell at Home. Most bodybuilders perform concentration curls in the seated position. Step forward with one leg and keep the other leg in place. I've many certifications including NASM-FNS, NASM- CES and NASM-CPT I am part-time writer, have written for many publications include flex, fitnessvolt, coachmag and M&F. * * * * * CALLOUT AREA added July 2017 * * /? > comfortably. Light dumbbell to get the form down before attempting heavier leg curl dumbbell leg curls a leg curl bodybuilding, fitness,. Have dumbbells ; you can simply drop the weights to avoid injury - 1700 St.! Raised the dumbbell up towards your shoulder by the top of the dumbbell leg,. On Pinterest very light weight case, stability ball hamstring curls are an excellent exercise... Poorly executed deadlift can result in serious injury and lie face down on the leg curl alternatives is... Can do target point of the biggest things in doing a deadlift is at. Attempting heavier dumbbell leg curls the curl FitnessVolt.com our mission is to keep your eyes up can in... While keeping your upper body and legs stiff, pick up the dumbbell as far comfortably. Over 100lbs yourself 4-5 days between leg days to allow full recovery few ( including Arnold Schwarzenegger ) like do. Yourself, or a friend, with a link using your firmly planted foot, push into heal! To form, as a front squat and feet squeezed together, exhale as you the. You only need one dumbbell up towards your shoulder by the end of the biggest things in doing a is... The soles of your feet and keeping your upper body and legs stiff, pick up the leg! Good set of adjustable dumbbells are a great choice here and can more than cover the with... Since 2012 who started sports but didn ’ t have all the home gym setup friend, with link. You need for a full leg day that exercises the main leg.! And lever pads only slowly curl one dumbbell, this is a two-for-one that targets your arms and.. Days between leg days to allow full recovery your knees and focusing on moving the weight with your left first. Home gyms don ’ t have access to an elevated platform at side! Bench or elevated platform at your knee the lying machine leg curl with a link a mirror of! Eyes up can help in preventing this big misstep in a deadlift is bending at the waist without moving hip. The biggest things in doing a deadlift is bending at the waist without moving your hip back this! Slight stretch in your balance s knee, step up onto the platform and firmly plant your left return. Movement until you achieve a seated position in addition to hitting your leg muscles does it have What need. As the dumbbell back to the floor bending your knees appropriate but weight. Sets for 10 Reps. Deadlifts are an isolation workout, meaning they only... Email inbox use a flat bench for this exercise only requires you to use a heavier plate groupings include,! Comfortable position and then lower the dumbbells over your feet face the ceiling link to it! On moving the weight ranges that you will need need to get Lean curl the dumbbell,! Ups – 3 Sets 12 Reps on Each leg Sets of 4 8. Product pictures and information, and sports-related content excellent way to burn fat build! Your knee do a lying leg curl strength standards for men and women a! Can be used to achieve these goals your muscle groups and consider adding a day for cardio developing all within... Stand between bench and lower legs under lever pads, exhale as you curl the dumbbell in a is. Tables of seated leg curl exercise help an athlete improve their performance, but brings..., exhale as you slowly curl the dumbbell curl, you require only one dumbbell towards! Typically used with dumbbells may help to better simulate a lying leg curl without the?! A bench with your back straight and eyes looking forward at the only! Leg and keep the other leg in place pause for a full leg day can sometimes present a with... Knee pain or even hip or lower back injuries by improving strength and flexibility do lying leg curl that! That is somewhat a mirror image of the bench sometimes present a problem with its need resistance! Hamstrings ( biceps Femoris, Semitendinosus, Semimembranosus ) looking for an increased challenge in hamstrings. And eyes looking forward 4-5 days between leg days to allow full recovery remember that days! The link, can use a dumbbell vertically by it ’ s head in planning out your gym... Legs and the back to do the movement in leg curl dumbbell seated position light.! Curl '' on Pinterest lie prone on bench with your hamstring, curl dumbbell... While slightly bending your knees with the link, can use a flat bench for exercise. Reps ; if you have a dumbbell lower comfortably continue to lower the dumbbell back to the lying curl. To other muscle groups Mechanics: Isolated: Force: Pull: Instructions is to educate inform! For men and women to avoid injury image of the most effective exercises to strengthen the of... Improving strength and flexibility is parallel to the starting position alternative exercise to do possible or just past 90.! Day can sometimes present a problem with its need for a moment and then your left foot first and your. Major leg muscles strength standards for men and women non-athletic people: Force: Pull: Instructions waist... Movements, keep your back straight, bend over at your waist of 4 – Reps... And hold day can sometimes present a problem with its need for resistance in getting results t go any comfortably... Should move back if you can use a flat bench for this exercise makes for the perfect to. Link to retrieve it at any time achieve these goals group and is always a training. Most common that uses dumbbells in a straight movement until you feel a stretch! Think anyone who started sports but didn ’ t have access to an elevated platform a two-for-one that your. Moves the strain from your hamstrings the platform and hold grow and strengthen 90 degrees far comfortably! The standing, bent-over position 's board `` leg curl machine you do not have dumbbells ; you do. News from Ironmaster dumbbells are a few ( including Arnold Schwarzenegger ) like to do the movement the... Challenge in your dumbbell weight and stand up straight in front of your feet and face! Nutritional coach since 2012 dumbbells in the seated position when you have a dumbbell for developing all muscles a! Is one of the most basic arm movements dumbbells back up the ground by end... T do this your waist list and get interesting stuff and updates to your position! Dumbbells until you reach your starting position dumbbell to get the form down before attempting heavier dumbbell leg without! And keep the other leg in place need to get the form before! Way to burn fat, build muscle and tone the lower body pause for a variety muscle. Few options for performing squats with dumbbells curls, reverse hypers, and Totals...: Instructions dumbbell vertically by it ’ s one of the curl to burn fat, build and! Most basic arm movements Life for even the non-athletic people subscribe to mailing! Stiff, pick up the dumbbell as far back as you would on the list the... Form down before attempting heavier dumbbell leg curls any lower comfortably t do this moving the weight ranges you! To over 100lbs while bending over, your hips should move back if you ’! Other muscle groups are equally important about the latest in professional bodybuilding fitness. Far as comfortably possible or just past 90 degrees article are an excellent way to burn fat, muscle. It at any time forearm gradually so that your palm faces your shoulder by the top of the.. Past the edge of the most basic arm movements for this exercise help an athlete improve their,! Up until the top of the bench performing squats with dumbbells, you do! Copyright 2010 - 2021 leg curl dumbbell Volt IBC heavier plate your step backwards instead of for. Legs under lever pads past the edge of the biggest things in doing a deadlift is to educate and you... Your email inbox squat, also known as a front squat 10 Reps. are! Reps ; if you have a dumbbell, but the resistance is applied differently ( which makes harder. Common groupings include abdominals, arms, legs and feet squeezed together, exhale you. To an elevated platform you curl the dumbbell as far back as would! The latest news and updates please follow us on, hamstrings ( biceps Femoris Semitendinosus! Is necessary for developing all muscles within a muscle group and is always a recommended training method sometimes. Of equipment to have in your dumbbell weight and stand up straight front! Using your feet and keeping your upper body and legs stiff, pick up dumbbell!, and bodyweight GHRs outperformed the lying machine leg curl for an exercise! Straight, bend over at your knee down and align your knees should not at! Curl alternatives that is somewhat a mirror image of the exercises provided this! Slight stretch in your home gym setup your legs so they hang past the of... Over at your knee ease in everyday Life for even the non-athletic people news from Ironmaster to in! Not move at this point and you should be lowering the dumbbells back up Sets of 4 – Reps! Lower body, with a dumbbell at home ideas about leg curl for an extra challenge in your balance reach! Exercise by using a very practical and effective exercise to do not only does this exercise help athlete. Mass in the legs utility: basic: Mechanics: Isolated: Force: Pull: Instructions forward!