Inverse Leg Curl (Bench Support) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Advanced
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Inverse Leg Curl (Bench Support) is a bodyweight exercise that primarily targets the hamstrings while also engaging the glutes. Performed lying face down with the feet secured under a bench, it involves bending the knees to curl the legs toward the glutes, pausing briefly at the top to maximize muscle contraction, and then slowly lowering the legs back to the starting position. This movement isolates the posterior thigh muscles, enhancing strength, flexibility, and muscular endurance in the hamstrings and glutes without the need for additional equipment.
How to Perform
Lie face down on a bench and hook your feet securely under it.
Slowly bend your knees, bringing your heels up toward your glutes in a controlled motion.
Hold briefly at the peak of the curl to fully engage the hamstrings and glutes.
Lower your legs back to the starting position in a slow, controlled manner.
Perform the movement for the planned number of repetitions, maintaining steady breathing and proper form throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Move your legs in a slow and controlled manner.
Keep your abdominal muscles tight during the entire exercise.
Concentrate on contracting your hamstrings fully at the peak of the curl.
How Not to Perform
Do not use momentum to lift your legs; avoid swinging or jerking.
Do not arch or lift your lower back off the bench.
Do not let your knees flare outward; keep them aligned.
Do not rush through the movement; avoid performing repetitions too quickly.
Do not relax your core; keep it engaged to stabilize your body.
Do not allow your feet to slip or lose contact with the bench.
Do not neglect the pause at the top; avoid skipping the contraction of the hamstrings.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
