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Exercise 0496 · REF ms7tjSG

Inverse Leg Curl (bench Support) exercise animation

Inverse Leg Curl (bench Support)

Category
Upper Legs
Equipment
Body Weight
Target
Hamstrings

An inverse — or Nordic-style — leg curl works the hamstrings eccentrically, lowering the torso forward under control while the hamstrings resist knee extension, which is a very different demand than a machine leg curl's concentric focus. Bench support at the ankles or a partner holding the feet is what makes the movement possible; without it, the leverage is almost impossible to control.

How to Do the Inverse Leg Curl (bench Support)

  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.

Muscles Worked

The Inverse Leg Curl (bench Support) primarily targets the Hamstrings, with Glutes as the primary synergist muscle group, along with the Calves.

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More Hamstrings Exercises

Barbell Good Morning Barbell Good Morning Barbell · Hamstrings Barbell Straight Leg Deadlift Barbell Straight Leg Deadlift Barbell · Hamstrings Cable Assisted Inverse Leg Curl Cable Assisted Inverse Leg Curl Cable · Hamstrings Dumbbell Lying Femoral Dumbbell Lying Femoral Dumbbell · Hamstrings Exercise Ball Seated Hamstring Stretch Exercise Ball Seated Hamstring Stretch Stability Ball · Hamstrings Glute-Ham Raise Glute-Ham Raise Body Weight · Hamstrings

Equipment Alternatives

Don't have body weight? These target the same hamstrings with different equipment.

Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Barbell Good Morning Barbell Good Morning Barbell · Hamstrings Cable Assisted Inverse Leg Curl Cable Assisted Inverse Leg Curl Cable · Hamstrings Dumbbell Lying Femoral Dumbbell Lying Femoral Dumbbell · Hamstrings

FAQ

What muscles does the Inverse Leg Curl (bench Support) work?
The Inverse Leg Curl (bench Support) primarily targets the hamstrings, with the glutes and calves assisting.
What equipment do I need for the Inverse Leg Curl (bench Support)?
The Inverse Leg Curl (bench Support) is done with no equipment — just body weight.
What's a good alternative to the Inverse Leg Curl (bench Support)?
If you don't have access to the space or setup it needs, the Assisted Prone Hamstring targets the same hamstrings using assisted instead.