Inverse Leg Curl (bench support)

Inverse Leg Curl (bench support)

The Inverse Leg Curl (bench support) is a highly effective exercise that targets the muscles in the posterior chain, primarily the hamstrings and glutes. This exercise can be performed using a bench or any other elevated platform for support. The Inverse Leg Curl specifically engages the muscles responsible for hip extension and knee flexion, making it a great exercise for building strength and stability in the lower body. By using bodyweight or adding external resistance like ankle weights or resistance bands, you can customize the intensity of this workout to suit your fitness level. This exercise offers several benefits, including increased hamstring and glute strength, improved hamstring flexibility, and enhanced athletic performance. It also helps to correct muscle imbalances, which often occur due to our sedentary lifestyles or focusing too much on quadriceps training. Incorporating the Inverse Leg Curl (bench support) into your workout routine can help you develop strong, functional legs and improve your overall lower body strength. Remember to always warm up properly before performing this exercise, and if you experience any pain or discomfort, it's important to consult with a fitness professional to ensure correct form and technique. So, give this exercise a try and enjoy the benefits it brings to your fitness journey!


  • Lie face down on a flat bench with your hips at the edge and your legs hanging off.
  • Place your hands under the bench to support your upper body.
  • Keep your legs straight and fully extend them so that they are perpendicular to the ground.
  • Slowly raise your legs upward by flexing your hamstrings, until they are in line with your body or slightly higher.
  • Hold the position for a second and then lower your legs back down to the starting position in a slow and controlled manner.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to ensure maximum activation of the hamstring muscles.
  • Engage your core throughout the exercise to maintain stability and protect your lower back.
  • Start with lighter weights and gradually increase resistance as you become more comfortable with the movement.
  • Incorporate proper breathing techniques by exhaling during the effort phase and inhaling during the return phase of the exercise.
  • Perform a dynamic warm-up before starting the exercise to increase blood flow and prepare your muscles for the movement.
  • Include some static stretching for the hamstrings after the exercise to help enhance flexibility and prevent muscle imbalances.
  • Vary your foot placement on the footrest to target different areas of the hamstring muscles.
  • Use a slow and controlled tempo during both the eccentric and concentric phases of the exercise for optimal muscle activation.
  • Listen to your body and take rest days as needed to allow for adequate recovery and prevent overtraining.
  • Consider consulting with a fitness professional to ensure proper technique and form.


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