Hamstrings
Dumbbell Single Leg Curl
The Dumbbell Single Leg Curl is a strength exercise with dumbbells for your hamstrings. Share of the load in the Zulta muscle model: hamstrings (biceps femoris) 40%, hamstrings (semitendinosus/-membranosus) 38% and calves (gastrocnemius) 14%.
How to do it
- Lie face down on a flat bench with your knees just past the end.
- Place a light dumbbell vertically against the sole of your working foot and flex that foot to lock the handle in place.
- Hold the bench legs with both hands and press your hips into the pad.
- Curl the dumbbell up by bending the knee until the shin is vertical.
- Lower slowly until the leg is almost straight, keeping the foot flexed.
Tips
- Start light: the hard part is keeping the dumbbell secure, not moving it.
- Stop when the shin is vertical, past that the load no longer pulls against the hamstrings.
Common mistakes
- Lifting the hips off the bench to finish the curl.
- Pointing the toes and letting the dumbbell slip.
- Dropping the leg fast on the way down.
Muscles worked by the Dumbbell Single Leg Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Knee flexion with the thigh fixed isolates the hamstrings, with gastrocnemius assisting; a flexed hip (seated) lengthens the hamstrings and grew them more than lying curls.
Dumbbell Single Leg Curl alternatives
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Dumbbell Single Leg Curl work?
Mainly the hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The calves (gastrocnemius) assist.
Is the Dumbbell Single Leg Curl good for beginners?
The Dumbbell Single Leg Curl is rated intermediate. If you are new, learn the Band Leg Curl first and build up from there.
What is a good alternative to the Dumbbell Single Leg Curl?
For example the Band Leg Curl, Cable Hamstring Curl and Kneeling Leg Curl. They train mostly the same muscles, some with different equipment.
How do you make the Dumbbell Single Leg Curl harder?
Add weight or reps, or move on to the Natural Leg Curl and Nordic Curl.
Sources
- Maeo et al. 2021, MSSE 53(4):825-837 (seated vs prone leg curl)
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (Nordic curl biases semitendinosus)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.