TETSUBarbell Straight Leg Deadlift vs Inverse Leg Curl (Bench Support)
The Barbell Straight Leg Deadlift and the Inverse Leg Curl (Bench Support) both train the hamstrings as their primary muscle. The Barbell Straight Leg Deadlift uses a barbell while the Inverse Leg Curl (Bench Support) is bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Straight Leg Deadlift | Inverse Leg Curl (Bench Support) | |
|---|---|---|
| Primary muscle | hamstrings | hamstrings |
| Body part | upper legs | upper legs |
| Supporting muscles | glutes and lower back | glutes and calves |
| Equipment | barbell | bodyweight |
| Steps in our guide | 6 | 5 |
How each one starts
Barbell Straight Leg Deadlift — first steps
- Stand with your feet shoulder-width apart and your toes pointing forward.
- Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Inverse Leg Curl (Bench Support) — first steps
- Lie face down on a bench with your hips at the edge and your legs extended straight behind you.
- Hold onto the bench for support.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell Straight Leg Deadlift lets you load the heaviest weights and progress in small, steady jumps. The Inverse Leg Curl (Bench Support) needs no equipment and scales through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the hamstrings adapting.
Full form guides
Common questions
Is the Barbell Straight Leg Deadlift better than the Inverse Leg Curl (Bench Support)?
Neither is universally better — both train the hamstrings as the primary mover. The Barbell Straight Leg Deadlift lets you load the heaviest weights and progress in small, steady jumps, while the Inverse Leg Curl (Bench Support) needs no equipment and scales through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Barbell Straight Leg Deadlift and the Inverse Leg Curl (Bench Support) in the same program?
Yes, but usually not in the same session — they overlap heavily on the hamstrings. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Barbell Straight Leg Deadlift and the Inverse Leg Curl (Bench Support) work the same muscles?
The primary muscle is the same: the hamstrings. Supporting muscles differ slightly — glutes and lower back for the Barbell Straight Leg Deadlift versus glutes and calves for the Inverse Leg Curl (Bench Support).
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.