Dumbbell Lying Femoral

Dumbbell Lying Femoral

The Dumbbell Lying Femoral exercise is a fantastic way to target and strengthen your hamstrings and glutes. This exercise specifically focuses on working the back of your thighs and the muscles in your buttocks. By lying flat on your stomach and using dumbbells, you can effectively engage these muscle groups without putting excessive strain on your lower back. The primary muscles being targeted during the Dumbbell Lying Femoral exercise are the hamstrings, which consist of three main muscles located on the back of your thighs. These muscles play a crucial role in knee flexion and hip extension, two movements involved in many daily activities and sports. By strengthening the hamstrings, you enhance your ability to perform exercises like running, jumping, and squatting with greater power and stability. Additionally, the Dumbbell Lying Femoral exercise also engages the glutes or the muscles in your buttocks. Strong glutes not only give you a nicely toned backside but also contribute to better overall lower body strength. They help stabilize your pelvis, support your hips, and improve your posture. To get the most out of the Dumbbell Lying Femoral exercise, it's essential to maintain proper form, select an appropriate weight, and gradually increase the intensity as you become stronger. Integrating this exercise into your workout routine can help you achieve well-rounded lower body strength and functionality. Remember to always warm up before starting your workout and listen to your body to avoid any discomfort or injury.


  • Lie face down on a flat bench with your hips and legs off the end of the bench.
  • Place a dumbbell between your feet and grip it firmly.
  • Keep your legs straight and parallel to the floor throughout the exercise.
  • With control, raise your legs up as high as possible, squeezing your glutes and hamstrings.
  • Hold the contracted position for a brief moment.
  • Slowly lower your legs back down to the starting position.
  • Repeat for the desired number of repetitions.
  • Make sure to keep your core engaged and maintain proper form throughout the exercise.
  • Remember to use a weight that challenges you, but allows you to maintain proper form.

Tips & Tricks

  • Focus on proper form and technique to target the hamstrings effectively.
  • Incorporate progressive overload by gradually increasing the weight or resistance used.
  • Perform slow and controlled movements to fully engage the muscles.
  • Include other compound exercises such as squats and lunges to work the entire lower body.
  • Stretch and foam roll the hamstrings regularly to improve flexibility and prevent injury.
  • Ensure adequate rest and recovery between workouts for optimal muscle growth.
  • Maintain a balanced diet that includes sufficient protein to support muscle repair and growth.
  • Stay hydrated throughout your workout to aid in muscle function and prevent cramping.
  • Consider using a spotter or trainer for safety and proper execution of the exercise.
  • Vary your workout routine by incorporating different exercises and approaches to prevent plateaus.


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