The Hamstring Curl is a intermediate-friendly dumbbell strength exercise that targets the hamstrings, with the calves working alongside. Here's how to do it right — and what to stop doing.
Primary musclesHamstrings
Secondary musclesCalves
EquipmentDumbbell
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Hamstring Curl
Lie face down on a mat or bench with your legs straight and your hips flat.
Set a light dumbbell upright between your feet, or have a partner place it.
Squeeze the arches of your feet together until the dumbbell is fully secure.
Fold your arms in front of you and brace your abs.
Bend your knees to curl the dumbbell up toward your glutes.
Pause at the top, lower until the legs are almost straight, and repeat.
02 The payoff
Why it earns its spot
Trains knee flexion without a leg curl machine, so it works in a home gym.
Clamping the dumbbell adds an ankle and calf demand that a machine pad removes.
The setup enforces a slow tempo, which keeps the eccentric under control.
03 Don't do this
Common mistakes
Starting too heavy, so the dumbbell slips out of the feet part way through the set.
Lifting the hips to help the curl, which loads the lower back instead of the hamstrings.
Letting the dumbbell drop at the end of the rep, which skips the eccentric and risks the ankles.
Rushing the reps, which makes the weight swing rather than the hamstrings pull.
EGON Put it on record
Track it in EGON.
Log every set of the Hamstring Curl, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
