Upper Legs Exercise · Body Weight

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Self-Assisted Inverse Leg Curl with a Bench Anchor

This kneeling inverse leg curl uses the demonstrated bench arrangement to anchor the lower legs. It is a Nordic-style movement, not a prone leg-curl machine exercise. An ordinary movable bench may not be a secure anchor.

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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 Self-Assisted Inverse Leg Curl with a Bench Anchor

1. Check that the anchor can safely hold your lower legs. Do not improvise with a bench that can tip or slide.
2. Kneel on padding with the lower legs secured and begin with your torso upright.
3. Lean forward slowly through a range you can control, keeping your torso and hips aligned.
4. Use your hands against the floor or a suitable support to assist the movement when needed; avoid falling forward.
5. Return to the starting position with assistance as necessary, then release your legs safely when finished.

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

Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. 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 Self-Assisted Inverse Leg Curl with a Bench Anchor 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 Self-Assisted Inverse Leg Curl with a Bench Anchor work?

The Self-Assisted Inverse Leg Curl with a Bench Anchor 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 Self-Assisted Inverse Leg Curl with a Bench Anchor?

You do the Self-Assisted Inverse Leg Curl with a Bench Anchor with knee padding and a purpose-suitable, secure lower-leg anchor. 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 Self-Assisted Inverse Leg Curl with a Bench Anchor?

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 Self-Assisted Inverse Leg Curl with a Bench Anchor?

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 Self-Assisted Inverse Leg Curl with a Bench Anchor?

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.