Leg curl with dumbbells is an exercise to train the back of the thigh (hamstrings) in isolation.
Exercise
Leg curl
On the ground
Type: Bilateral
Rest: 150s
Equipment: Kurzhantel
Tutorial
1
Lie on your stomach on the floor.
2
Clamp a dumbbell with your feet. The inside of the weight plate should rest on the soles of your feet and the bar should be clamped between your feet. Your legs are stretched backwards.
3
Bend your knee joints forcefully by pushing your heels backwards. Walk backwards until your lower legs are at a 90° angle to the floor. Exhale as you do so.
4
Stretch your knee joints slowly and in a controlled manner until your legs are stretched again and you are in the starting position.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
You can also clamp a Theraband so that there is resistance even in the shortened position.
Muscle groups
Primary
Thighs (hamstrings)
Secondary
—
Tertiary
—
Equipment
Dumbbell
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