The inverse leg curl (bench support) is a bodyweight exercise targeting the hamstrings, performed lying face down on a bench while curling the legs toward the glutes.
Quick Facts
How to Do Inverse Leg Curl (bench Support)
Follow these step-by-step instructions to perform Inverse Leg Curl (bench Support) with proper form and technique.
- 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.
Muscles Worked
Understanding which muscles Inverse Leg Curl (bench Support) targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Inverse Leg Curl (bench Support)
Incorporating Inverse Leg Curl (bench Support) into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Hamstrings Development: Inverse Leg Curl (bench Support) directly targets and strengthens the Hamstrings, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Glutes and Calves, providing additional training stimulus without extra exercises.
- Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
- Functional Strength: Strength exercises like Inverse Leg Curl (bench Support) build real-world strength that transfers to daily activities and athletic performance.
Safety Tips and Precautions
Performing Inverse Leg Curl (bench Support) safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Inverse Leg Curl (bench Support), complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Hamstrings and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
- Knee Safety: Keep your knees tracking in line with your toes throughout the movement. Don't let them cave inward.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Hamstrings typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Inverse Leg Curl (bench Support), track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.