How To Do Hamstring Curls To Strengthen Your Lower Body

For an effective leg day exercise that requires minimal equipment and engages multiple areas of the body, a hamstring curl is one of the best moves out there. Using a single dumbbell to fire up the glutes and strengthen the legs, this move can fit within any workout—from a quick 20-minute sweat session to a dedicated lower-body split. Here's how to do hamstring curls at home, a more challenging modification, and some tips for making the most of this exercise.

According to BB Arrington, NASM-CPT (demonstrating the move above), the best way to ensure you're getting the most out of this exercise is by engaging not only your hamstrings but the abdominals as well. "When performing a hamstring curl, brace your glutes and core to ensure adequate tension in the hamstrings," she explains, adding that this exercise will also increase functional strength for walking or running.

"The simplest way to modify is to reduce the amount of tension or weight," notes Arrington. Starting with a lighter weight will naturally make the move easier, and increasing dumbbell size will add more of a challenge.

If you don't have a free weight to work with, you can also do hamstring curls with a stability ball. This variation will act as an extra challenge by calling for an extra-engaged core as you work to maintain your balance, as well.

Or, for another leg-centric routine, try her quick at-home lower-body workout:

Hamstring curls can make a great addition to any leg-day workout, particularly if you have a dumbbell at your disposal and are in need of a basic yet effective movement to strengthen your lower body.