Inverse leg curl (bench support)
The inverse leg curl (bench support) is a bodyweight exercise targeting the hamstrings. The exercise involves lying face down on a bench with your legs hanging off the edge and curling your legs upwards towards your glutes. This movement isolates the hamstrings and is excellent for building strength and muscle endurance in the posterior chain.
At a glance
- Area
- Upper legs
- Main muscle
- Hamstrings
- Equipment
- Body weight
- Level
- Intermediate
Form tips
- Keep your core engaged to prevent lower back strain.
- Control the movement to maximize hamstring engagement.
- Avoid using momentum to lift your legs.
What to watch out for
- Knee injuries
- Lower back pain
- Hamstring strains
Also known as
Leg curl inverso con supporto panca, Nordic Hamstring Curl, Natural Glute Ham Raise, inverse leg curl, bench support leg curl, hamstring curl bodyweight, Nordic curl