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    1. Home
    2. Exercises
    3. Inverse Leg Curl with Bench Pads

    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.

    Inverse Leg Curl with Bench Pads Alternatives

    Self assisted Inverse Leg Curl

    Self assisted Inverse Leg Curl

    Body Part: Thighs

    Bodyweight Row in Doorway

    Bodyweight Row in Doorway

    Body Part: Back

    Self Assisted Inverse Leg Curl

    Self Assisted Inverse Leg Curl

    Body Part: Thighs

    Tags

    thighs
    hamstrings
    strength
    bodyweight
    fitness
    core

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