Dumbbell lying leg curl

How to do this exercise

1. Step:1 Lie face down on the bench with your legs straight and your knees slightly beyond the edge of the bench.
2. Step:2 Place a dumbbell between your feet, holding it firmly with the arch of your foot.
3. Step:3 Keep hips pressed against the bench, core engaged and lower back neutral.
4. Step:4 Slowly bend your knees to bring the dumbbell towards your glutes, without lifting your hips from the bench.
5. Step:5 Pause briefly at the top of the movement, tightly contracting your hamstrings.
6. Step:6 Lower the dumbbell slowly and in a controlled manner until your legs are almost straight, without completely locking your knees.
7. Step:7 Repeat for the desired number of repetitions.