Thigh folding from a leg with a dumbbell / elastic

Thigh flexion with a dumbbell or elastic is a simple, isolating exercise for the back of the thighs (back thighs, hamstrings).

It is also suitable for home use, as no special machine is required .

It can be included in training programs for both beginners and intermediate and advanced athletes.


The position of the body creates conditions for natural lifting of the torso upwards (upper back), as well as the buttocks, which, however, can have a negative effect on the waist due to the greater compression on the vertebrae of this part of the spine.

It is important to carefully control the dumbbell, because slipping it can cause injury if it falls on the body during movement.

Participating muscles


  • Hind thigh muscles / Semimembranosus, Semitendinosus, Biceps femoris (long head, short head) /


  • Calves (Gastrocnemius)
  • Knee flexors (Popliteus)

Extras and dynamic stabilizers

  • Tibialis anterior
  • Quadriceps, rectus femoris
  • Gluteus maximus
  • Oblique abdominal muscles (Obeliques)
  • Long spinal muscles (Erector spinae)
  • Adductors 

According to the equipment

  • With a dumbbell – it is more difficult to perform in terms of holding the dumbbell between the steps.
  • With elastic – a variant in which there may be unilateral folds (with one leg only) or consecutive folds (one repetition with one leg, then one repetition with the other leg and so on – until the end of the series), but the sequential execution is in case you have two rubber bands.
  • Combination and elastic and dumbbell (bilateral performance) – adjusting to this performance may require the need for a training partner, but it is not impossible to do by the trainer himself.

According to the sequence of execution

  • Unilateral – unilateral folding (with only one leg) is possible when performed with an elastic band. Allows greater concentration on the working muscle.
  • Bilateral – performance with both legs can be applied simultaneously with both an elastic band and a dumbbell. Allows more weight.
  • Consecutively – in the presence of two rubber bands (one for each leg).
  • Adjust the dumbbell between your feet while in a knee support (if you use an elastic band, hold one end around your ankles and the other end for a stable support).
  • Lie on the ground (or on a bench) face down, leaning on your elbows. The knees are on the ground (or off the bench, about an inch from the edge).
  • Bend your legs at the knee so that the dumbbell moves to the buttocks, using the contraction of the hind thighs.
  • When you feel that there is no longer any resistance on the muscles of the back of the thighs, lower your legs to the starting position. It is important to control relaxation and stop just before you fully extend your leg.
  • Repeat.


The position of your toes play a role in the load on your back thighs.

If your foot is in dorsal flexion (toes in the direction of the knees, counter spike), you will have more strength and the ability to use more weight (for the dumbbell) or an elastic band with more resistance, because in this way the movement calves will also participate.

If your foot is in the spitz, you will be able to work in isolation on the hind thighs, but you will have less strength.

Start with a lighter weight until you learn the optimal technique and stabilization of the dumbbell. Perform the movement slowly and in a controlled manner.

Try not to create unnecessary stress on the lower spine. The movement is not suitable for performing with maximum weight.

Put the exercise at the end of your leg workout after you have finished the multi-joint movements.