How to do it
Keep both knees close together and tracking in line with your hips.
- 1
Lie face down on a flat bench with a dumbbell placed between your feet.
- 2
Grip the sides of the bench for stability.
- 3
Curl your legs up towards your glutes, squeezing your hamstrings at the top of the movement.
- 4
Slowly lower the weight back to the starting position, maintaining control.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your hips firmly on the floor throughout the exercise to isolate the hamstrings effectively.
Common mistakes
- ✕Dumbbell slipping from between the feet
- ✕Arching the lower back during the curl
- ✕Bouncing the legs up with momentum