Workout Step

  • Step-1
    Place a dumbbell on its end next to the lower end of a flat bench
  • Step-2
    Lie prone (on your front) on the bench, with your knees close to the edge
  • Step-3
    Pinch the dumbbell between the arches of your feet.Grasp the sides or legs of the bench for stability.Keeping your legs and feet squeezed together, exhale as you curl the dumbbell up toward your buttocks
  • Step-4
    Make sure that the soles of your feet face the ceiling at all times.Inhale as you slowly lower the dumbbell back toward the starting position until your knees are almost fully extended
  • Step-5
    Repeat.

Dumbbell Leg Curl

Hamstrings

Preparation

Have a carpet/exercise mat and free space to perform the movement. Have a 10x10 free space for exercising and dumbbell of choice .

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