What muscles does the Inverse Leg Curl (Bench Support) work?

This exercise primarily targets the hamstrings in the upper legs, while also engaging the glutes and lower back as secondary stabilizers. It’s effective for building posterior chain strength and improving muscle balance.

Do I need special equipment to perform the Inverse Leg Curl?

You will need a sturdy bench with a way to secure your feet or ankles under pads. If a specialised bench isn’t available, you can adapt with a flat bench and padded bar or partner assistance for foot support.

Is the Inverse Leg Curl suitable for beginners?

Beginners can perform this movement, but should start with partial range of motion and focus on control to avoid straining the hamstrings. Building basic hamstring strength through lighter exercises first can ease the progression.

What are common mistakes when doing the Inverse Leg Curl?

Common mistakes include arching the lower back, dropping forward too quickly, and relying on momentum instead of muscle contraction. Maintain a neutral spine and controlled tempo to protect your joints and maximise muscle activation.

How many sets and reps should I do for best results?

For strength and muscle building, 3–4 sets of 8–12 controlled reps are recommended. If focusing on endurance, you can perform 2–3 sets of 12–15 reps with lighter resistance and slower tempo.

Are there any safety tips for performing the Inverse Leg Curl?

Always warm up your legs and lower back before training, and secure your feet properly to prevent slipping. Avoid overextending the knee joint and keep the movement slow to reduce injury risk.

What variations can I try for the Inverse Leg Curl?

You can perform the movement with resistance bands attached behind you for added tension or use a partner-assisted return. Advanced trainees may try single-leg versions to increase difficulty and improve unilateral strength.

Inverse Leg Curl (Bench Support)

Target Muscles

Primary:

Upper Legs

Secondary:

Glutes

Lower Back

Equipment Required

Bench

Exercise Type

Reps Only

How To Do

Position yourself kneeling on a bench with your feet secured under the pads and your torso upright. Slowly lower your upper body forward by bending at the knees, then contract your hamstrings and glutes to return to the starting position. Keep the movement controlled and avoid arching your lower back.

Step-by-Step Instructions

Begin by positioning yourself on a bench with your knees resting on the padded support and your lower legs hanging off the edge. Secure your feet under the foot pads or rollers for stability.
Keep your torso upright and your hands resting on the bench or holding onto the side handles for support.
Slowly lower your upper body forward by bending at the knees, allowing your torso to move downward in a controlled manner. Engage your hamstrings and glutes to maintain control.
Once your torso is near parallel to the ground or as far as your flexibility allows, pause briefly.
Reverse the movement by contracting your hamstrings and glutes to pull your torso back up to the starting position.
Repeat the movement for the desired number of repetitions, maintaining proper form throughout the exercise.

Explore more upper legs exercises or bench exercises in our exercise library.

Alternative Exercises

Lever Lying Leg Curl

Upper Legs

Strength Machine • Bench

Lever Lying Leg Curl

Upper Legs

Strength Machine • Bench

Barbell Single-Leg Deadlift

Glutes

Upper Legs

Barbell

Kettlebell One-Legged Deadlift

Glutes

Upper Legs

Kettlebell

Frequently Asked Questions

What muscles does the Inverse Leg Curl (Bench Support) work?: This exercise primarily targets the hamstrings in the upper legs, while also engaging the glutes and lower back as secondary stabilizers. It’s effective for building posterior chain strength and improving muscle balance.
Do I need special equipment to perform the Inverse Leg Curl?: You will need a sturdy bench with a way to secure your feet or ankles under pads. If a specialised bench isn’t available, you can adapt with a flat bench and padded bar or partner assistance for foot support.
Is the Inverse Leg Curl suitable for beginners?: Beginners can perform this movement, but should start with partial range of motion and focus on control to avoid straining the hamstrings. Building basic hamstring strength through lighter exercises first can ease the progression.
What are common mistakes when doing the Inverse Leg Curl?: Common mistakes include arching the lower back, dropping forward too quickly, and relying on momentum instead of muscle contraction. Maintain a neutral spine and controlled tempo to protect your joints and maximise muscle activation.
How many sets and reps should I do for best results?: For strength and muscle building, 3–4 sets of 8–12 controlled reps are recommended. If focusing on endurance, you can perform 2–3 sets of 12–15 reps with lighter resistance and slower tempo.
Are there any safety tips for performing the Inverse Leg Curl?: Always warm up your legs and lower back before training, and secure your feet properly to prevent slipping. Avoid overextending the knee joint and keep the movement slow to reduce injury risk.
What variations can I try for the Inverse Leg Curl?: You can perform the movement with resistance bands attached behind you for added tension or use a partner-assisted return. Advanced trainees may try single-leg versions to increase difficulty and improve unilateral strength.