Dumbbell Single Leg Hamstring Curl

Target muscles

The hamstrings of the working leg drive knee flexion. The gluteus maximus contributes lightly. The lower back and trunk brace against the load. The grip strength of the foot matters — if the dumbbell keeps falling, lighter dumbbells or a different position is needed. The unilateral load exposes side-to-side hamstring strength differences.

How to perform

Setup

Lie face down on the floor or on a flat bench with the working leg's knee bent and the bottom of the foot pointing up. Place a dumbbell between the working foot and the floor (or the calf) by gripping it with the heel and the back of the calf. Trunk and other leg held flat.

Execution

Curl the working leg upward toward the glute by flexing at the knee. Squeeze the hamstring at the top for a one-second peak contraction. Lower the leg under control to the starting position. The hips stay pinned to the floor or bench throughout. Don't let the lower back lift. Complete all reps on one side before switching.

Common mistakes

• Hips lifting off the floor. The pelvis stays pinned.
• Losing the dumbbell mid-set. Lighter dumbbells or different position.
• Bouncing at the bottom. Pause briefly.
• Going too heavy. Light dumbbells (5-15 pounds) are appropriate.
• Cutting the range. Curl through the full knee-flexion range.

Progressions and regressions

Regress to bodyweight single-leg hamstring curls (slide the heel along a smooth floor) until the strength is sufficient. To progress, use a heavier dumbbell, work pause reps, or move to machine curls for greater loading.

Programming notes

Useful unilateral hamstring accessory. 3 sets of 8-12 reps per side, twice a week. Pair with deadlifts and Romanian deadlifts for complete hamstring development.