Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Inverse leg curl (bench support)

Intermediate

Inverse leg curl (bench support) is a isolation bodyweight exercise for the hamstrings, also working the glutes and calves.

What it works

Primary muscle

Hamstrings

Also works

GlutesCalves

Equipment
Bodyweight
Movement
Legs
Type
Isolation
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Lie face down on a bench with your hips at the edge and your legs extended straight behind you.
  2. 2Hold onto the bench for support.
  3. 3Keeping your upper body still, bend your knees and curl your legs towards your glutes.
  4. 4Pause for a moment at the top, then slowly extend your legs back to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Cable assisted inverse leg curlCable
  • Self assisted inverse leg curlBodyweight
  • Self assisted inverse leg curl (on floor)Bodyweight
  • Inverse leg curl (on pull-up cable machine)Bodyweight
  • Lever kneeling leg curlMachine

Easier variations

  • Self assisted inverse leg curlBodyweight
  • Standing single leg curlBodyweight
  • Assisted prone hamstringMachine
  • Lever lying leg curlMachine

Harder variations

  • Inverse leg curl (on pull-up cable machine)Bodyweight
  • Self assisted inverse leg curlBodyweight
  • Glute-ham raiseBodyweight
Logged today · 1 min restInverse leg curl (bench support)

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Legs exercises

  • 90/90 hip stretchBodyweight
  • 90/90 hip switchBodyweight
  • All fours squad stretchBodyweight
  • Ankle circlesBodyweight
  • Aqua cyclingMachine
  • Arms apart circular toe touchBodyweight