Hamstrings exercise · body weight
Inverse Leg Curl (Bench Support)
The inverse leg curl (bench support) is a bodyweight exercise that targets the hamstrings, with the glutes and calves assisting.
- Target muscle
- Hamstrings
- Also works
- Glutes, calves
- Equipment
- Body weight
- Body part
- Upper legs
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.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the hamstrings. The glutes and calves work as secondary muscles. See all hamstring exercises or every bodyweight exercise.
