Dumbbell Lying Femoral
Also known as: lying dumbbell femoral
Dumbbell Lying Femoral turns independent dumbbell loading into muscle you built on purpose — simple enough to learn in one session.
How to do Dumbbell Lying Femoral
- Lie flat on your back with your legs extended and a dumbbell resting on your lower abdomen.
- Bend your knees and bring the dumbbell towards your glutes, keeping your feet flat on the ground.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions.
Dumbbell Lying Femoral Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell Lying Femoral Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Easier and Harder Than Dumbbell Lying Femoral
Swap Dumbbell Lying Femoral For
Dumbbell Lying Femoral — Frequently Asked Questions
How do you do the Dumbbell Lying Femoral?
Lie flat on your back with your legs extended and a dumbbell resting on your lower abdomen. Bend your knees and bring the dumbbell towards your glutes, keeping your feet flat on the ground. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Lying Femoral work?
The Dumbbell Lying Femoral primarily targets the hamstrings. It is classified as a legs exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Lying Femoral should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Lying Femoral good for beginners?
Yes. The Dumbbell Lying Femoral is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Lying Femoral?
Try the Kick Out Sit, Lying Leg Curl or the Cable Assisted Inverse Leg Curl. Each trains the hamstrings with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Lying Femoral the same as the lying dumbbell femoral?
Yes. The Dumbbell Lying Femoral is also commonly called the lying dumbbell femoral. Different gyms and training programs label it differently, but "lying dumbbell femoral" refer to this same movement.
