TETSUInverse Leg Curl (Bench Support)
The Inverse Leg Curl (Bench Support) is a bodyweight exercise for the upper legs that primarily targets the hamstrings, with the glutes and calves assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Inverse Leg Curl (Bench Support)
- 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.
- Keeping your upper body still, bend your knees and curl your legs towards your glutes.
- Pause for a moment at the top, then slowly extend your legs back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Inverse Leg Curl (Bench Support) work?
The Inverse Leg Curl (Bench Support) primarily targets the hamstrings. The glutes and calves work as supporting muscles.
What equipment do I need for the Inverse Leg Curl (Bench Support)?
None. The Inverse Leg Curl (Bench Support) uses your body weight only, so you can do it anywhere.
How many sets and reps of the Inverse Leg Curl (Bench Support) should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Inverse Leg Curl (Bench Support) works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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