Upper Legs Exercise · Body Weight

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Inverse Leg Curl (bench Support)

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.

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Category

Upper Legs

Equipment

Body Weight

Target

Hamstrings

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Exercise reference published by PlanWorkouts; see our editorial standards.

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.

Technique & Form Tips

Match the demonstrated support and direction of movement. Leg curls bend the knees against resistance; Nordic curls lower and return the torso while the lower legs stay supported. These variations need different instructions rather than a universal machine setup.

Common Mistakes to Avoid

• Using the wrong support: Match the support points to the demonstration. If using a machine, follow its adjustment instructions.
• Dropping into the movement: Control the lowering or straightening phase rather than letting the resistance or body drop.
• Forcing the range: Use a range you can control and return from without bouncing or forcing the end position.

How to Breathe During This Exercise

Keep breathing steadily through each controlled repetition.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Inverse Leg Curl (bench Support) mainly targets your Hamstrings, with your Glutes helping support the movement, along with your 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.

Cable Assisted Inverse Leg Curl Cable · Hamstrings Lever Kneeling Leg Curl Leverage Machine · Hamstrings

FAQ

What muscles does the Inverse Leg Curl (bench Support) work?

The Inverse Leg Curl (bench Support) mainly works your hamstrings. It also helps strengthen your glutes and calves. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Inverse Leg Curl (bench Support)?

You do the Inverse Leg Curl (bench Support) with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Inverse Leg Curl (bench Support)?

One mistake to watch for is using the wrong support: Match the support points to the demonstration. If using a machine, follow its adjustment instructions.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Inverse Leg Curl (bench Support)?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Inverse Leg Curl (bench Support)?

The Cable Assisted Inverse Leg Curl trains your hamstrings with cable and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.