10 Best Dumbbell Lying Femoral Alternatives for At-Home Training

Ranked Dumbbell Lying Femoral Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Lying Femoral on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Assisted Prone Hamstring

   89% match

   • Hamstrings
   • Machine
   • Beginner
   • Isolation

   A good swap when you have a machine to work with, and it still works the hamstrings.

   How to perform this exercise

   1. Lie face down on a mat or bench with your legs fully extended.
   2. Have a partner or use a resistance band to secure your ankles.
   3. Engage your hamstrings and lift your legs towards your glutes, keeping your knees straight.
   4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: hamstrings, the same as the Dumbbell Lying Femoral
   • Equipment: a machine, not free weights
   • Body position: lying face down, the same as the Dumbbell Lying Femoral
2. Play demonstration

   2. Cable Assisted Inverse Leg Curl

   86% match

   • Hamstrings
   • Cable
   • Intermediate
   • Isolation

   A good swap when you have a cable machine to work with, and it still works the hamstrings.

   How to perform this exercise

   1. Adjust the cable machine so that the ankle attachment is at the lowest setting.
   2. Lie face down on the bench with your legs straight and the ankle attachment secured to your ankles.
   3. Hold onto the handles of the bench for stability.
   4. Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees.
   5. Pause for a moment at the top of the movement, squeezing your hamstrings.
   6. Inhale and slowly lower your legs back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: hamstrings, the same as the Dumbbell Lying Femoral
   • Equipment: a cable, not free weights
   • Body position: lying face down, the same as the Dumbbell Lying Femoral
3. Play demonstration

   3. Inverse Leg Curl (On Pull-up Cable Machine)

   85% match

   • Hamstrings
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Adjust the cable machine so that the ankle straps are at the lowest setting.
   2. Lie face down on the bench with your legs extended and the ankle straps attached to your feet.
   3. Hold onto the handles of the bench for stability.
   4. Bend your knees and curl your legs towards your glutes, squeezing your hamstrings.
   5. Pause for a moment at the top of the movement, then slowly lower your legs back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: hamstrings, the same as the Dumbbell Lying Femoral
   • Equipment: a cable, not free weights
   • Body position: lying face down, the same as the Dumbbell Lying Femoral
4. 

   4. Seated Band Hamstring Curl

   82% match

   • Hamstrings
   • Band
   • Beginner
   • Isolation

   A good swap when you have a band to work with, and it still works the hamstrings.

   How to perform this exercise

   1. Secure a band close to the ground and place a bench a couple feet away from it.
   2. Seat yourself on the bench and secure the band behind your ankles, beginning with your legs straight. This will be your starting position.
   3. Flex the knees, bringing your feet towards the bench. You may need to lean back slightly to keep your feet from striking the floor.
   4. Pause at the completion of the movement, and then slowly return to the starting position.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: hamstrings, the same as the Dumbbell Lying Femoral
   • Equipment: a band, not free weights
   • Body position: seated, not lying face down
5. Play demonstration

   5. Inverse Leg Curl (Bench Support)

   80% match

   • Hamstrings
   • Bodyweight
   • Intermediate
   • Isolation

   Use this when you have nothing to train with, because it works the hamstrings with bodyweight alone.

   How to perform this exercise

   1. Lie face down on a bench with your hips at the edge and your legs extended straight behind you.
   2. Hold onto the bench for support.
   3. Keeping your upper body still, bend your knees and curl your legs towards your glutes.
   4. Pause for a moment at the top, then slowly extend your legs back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: hamstrings, the same as the Dumbbell Lying Femoral
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, the same as the Dumbbell Lying Femoral
6. 

   6. Reverse Hyperextension

   80% match

   • Hamstrings
   • Machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place your feet between the pads after loading an appropriate weight. Lay on the top pad, allowing your hips to hang off the back, while grasping the handles to hold your position.
   2. To begin the movement, flex the hips, pulling the legs forward.
   3. Reverse the motion by extending the hips, kicking the leg back. It is very important not to over-extend the hip on this movement, stopping short of your full range of motion.
   4. Return by again flexing the hip, pulling the carriage forward as far as you can.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: hamstrings, the same as the Dumbbell Lying Femoral
   • Equipment: a machine, not free weights
   • Body position: lying face down, the same as the Dumbbell Lying Femoral
7. Play demonstration

   7. Lever Kneeling Leg Curl

   78% match

   • Hamstrings
   • Lever
   • Intermediate
   • Isolation

   A good swap when you have a lever machine to work with, and it still works the hamstrings.

   How to perform this exercise

   1. Adjust the machine to fit your body and select the desired weight.
   2. Kneel on the machine facing downwards, with your knees resting on the pad and your feet secured under the footpads.
   3. Grasp the handles or the sides of the machine for stability.
   4. Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees.
   5. Pause for a moment at the top of the movement, squeezing your hamstrings.
   6. Inhale and slowly lower your legs back to the starting position, fully extending your knees.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: hamstrings, the same as the Dumbbell Lying Femoral
   • Equipment: a machine, not free weights
   • Body position: kneeling, not lying face down
8. 

   8. Seated Leg Curl

   77% match

   • Hamstrings
   • Machine
   • Beginner
   • Isolation

   How to perform this exercise

   1. Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
   2. Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight (or you can also use any of the other two stances) and ensure that the legs are fully straight right in front of you. This will be your starting position.
   3. As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second.
   4. Slowly return to the starting position as you breathe in.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: hamstrings, the same as the Dumbbell Lying Femoral
   • Equipment: a machine, not free weights
   • Body position: seated, not lying face down
9. 

   9. One-arm Kettlebell Swings

   75% match

   • Hamstrings
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: hamstrings, the same as the Dumbbell Lying Femoral
   • Equipment: free weights, the same as the Dumbbell Lying Femoral
   • Body position: standing, not lying face down
   • Balance: harder to stay steady on than the Dumbbell Lying Femoral
10. 

    10. Lying Leg Curls

    75% match

    • Hamstrings
    • Machine
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.
    2. Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight (or you can also use any of the other two stances described on the foot positioning section). This will be your starting position.
    3. As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second.
    4. As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Primary muscle: hamstrings, the same as the Dumbbell Lying Femoral
    • Equipment: a machine, not free weights
    • Body position: lying face down, the same as the Dumbbell Lying Femoral