Inverse Leg Curl with Bench Pads Exercise Guide

Inverse Leg Curl with Bench Pads gif

Exercise Profile

Target
Hamstrings
Equipment
Body weight
Body Part
Thighs
Primary Muscle
Hamstrings
Secondary Muscles
Gastrocnemius, Soleus
Intensity
medium
Category
strength
Skill Level
intermediate
Estimated Calories
5
Alternate Names
Hamstring Curl with Bench Pads, Bench Inverse Leg Curl

Visualised Target Muscle Groups

Front

Body muscles front

Back

Body muscles back

How to: Inverse Leg Curl with Bench Pads

  1. Start by lying face down on a bench with your knees just off the edge.
  2. Slowly curl your legs up towards your buttocks, squeezing the hamstrings at the top.
  3. Lower your legs back to the starting position in a controlled manner.
  4. Repeat for the desired number of repetitions.

Common Mistakes

  • Not keeping the hips from sagging.
  • Using too much momentum to lift the body.
  • Not fully extending the legs during the exercise.

Modifications

  • Perform the exercise with one leg to decrease difficulty.
  • Place a cushion under your knees for added support.

Tips

  • Engage your core for better stability.
  • Control the movement to avoid using momentum.
  • Ensure the bench pads are set at the correct height for your comfort.

Tags

thighs
hamstrings
strength
bodyweight
fitness
core

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