Male

Dumbbell Lying Femoral

Muscles involved

The dumbbell lying femoral exercise demands a deep mind-muscle connection, forcing you to become fully aware of the back of your legs. By securing the dumbbell properly while grounded, all the isolation falls directly onto your hamstrings, creating a fascinating level of constant tension. You will feel a smooth, controlled pull as you flex your leg, along with the need to keep your core engaged so you stay balanced. This battle for total control teaches you to handle your body precisely while feeling every fiber of your hamstrings working throughout the lift.

How to do it

1. Position yourself on all fours with hands under your shoulders and knees under hips. 2. Bend your left leg to 90 degrees and place a weight behind your knee. 3. Kick your left leg in the air, bringing your knee towards your chest. 4. Return controllably to the starting position and repeat with the other leg.

Equipment required

Mancuernas

Muscles worked

Tips

- Keep your back straight and neck aligned during the kick. - Kick your leg by contracting your glute, bringing your knee towards your chest. - Control the return to the starting position, preparing for the next repetition.