Upper Legs Exercise · Body Weight

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Inverse Leg Curl (bench Support)

Category

Upper Legs

Equipment

Body Weight

Target

Hamstrings

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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 positioned at the edge and your legs extended straight out behind you.
2. Grip the bench for support.
3. Without moving your upper body, bend your knees to curl your legs up toward your glutes.
4. Pause briefly at the top, then slowly straighten your legs back to the start.
5. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Muscles Worked

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

More Upper Legs Exercises

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More Hamstrings Exercises

Barbell Good Morning Barbell · Hamstrings Barbell Straight Leg Deadlift Barbell · Hamstrings Cable Assisted Inverse Leg Curl Cable · Hamstrings Dumbbell Lying Femoral Dumbbell · Hamstrings Exercise Ball Seated Hamstring Stretch Stability Ball · Hamstrings 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 · Hamstrings Barbell Good Morning Barbell · Hamstrings Cable Assisted Inverse Leg Curl Cable · Hamstrings 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.