How to do the Inverse Leg Curl (bench Support)
Inverse Leg Curl (bench Support) is a beginner single-joint isolation pulling exercise targeting the Hamstrings in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Glutes and Calves.
Inverse Leg Curl (bench Support) demonstration · © GymiaFit
Inverse Leg Curl (bench Support) at a glance
- Primary muscles
- Hamstrings
- Secondary muscles
- Glutes, Calves
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Inverse Leg Curl (bench Support) step by step
- 1Lie face down on a bench with your hips at the edge and your legs extended straight behind you.
- 2Hold onto the bench for support.
- 3Keeping your upper body still, bend your knees and curl your legs towards your glutes.
- 4Pause for a moment at the top, then slowly extend your legs back to the starting position.
- 5Repeat for the desired number of repetitions.
Inverse Leg Curl (bench Support) — questions
What muscles does the Inverse Leg Curl (bench Support) work?
The Inverse Leg Curl (bench Support) primarily targets the Hamstrings. It also recruits the Glutes, Calves as secondary movers.
What equipment do I need for the Inverse Leg Curl (bench Support)?
None — the Inverse Leg Curl (bench Support) uses your bodyweight only, so it works at home with nothing but floor space.
Is the Inverse Leg Curl (bench Support) suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Inverse Leg Curl (bench Support)?
Self Assisted Inverse Leg Curl, Self Assisted Inverse Leg Curl (on Floor), Standing Single Leg Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Inverse Leg Curl (bench Support) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.