Inverse Leg Curl (bench Support)
Inverse Leg Curl (bench Support) turns pure bodyweight leverage into control through the whole range — built for your first months of training.
How to do 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.
Inverse Leg Curl (bench Support) Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Hold the end position for a beat once reps come easily.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Change leverage or elevation before you add load.
Common Inverse Leg Curl (bench Support) Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Inverse Leg Curl (bench Support)
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Inverse Leg Curl (bench Support) — Frequently Asked Questions
How do you 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. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Inverse Leg Curl (bench Support) work?
The Inverse Leg Curl (bench Support) primarily targets the hamstrings. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Inverse Leg Curl (bench Support) should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Inverse Leg Curl (bench Support) good for beginners?
Yes. The Inverse Leg Curl (bench Support) is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Inverse Leg Curl (bench Support)?
Try the Lying Leg Curl, Dumbbell Lying Femoral or the Barbell Straight Leg Deadlift. Each trains the hamstrings with a similar movement pattern, so you can swap based on the equipment you have available.
