Inverse Leg Curl with Bench Pads
Description
The inverse leg curl with bench pads is a nordic curl variation using a bench for foot support. The lifter kneels on the floor with the feet under the bench pads, then lowers the body forward. The hamstrings catch the body in an eccentric pattern.
Muscle Group
Equipment Required
Inverse Leg Curl with Bench Pads Instructions
- Kneel on a pad behind a flat bench.
- Hook the feet under the lower edge of the bench pads.
- Set the shins flat on the floor with the feet locked.
- Brace your core and keep the body in a straight line.
- Lower the body forward by extending the knees.
- Control the descent using the hamstrings.
- At the bottom catch with the hands on the floor.
- Push up with the arms and pull with the hamstrings to return.
Inverse Leg Curl with Bench Pads Form & Visual
Inverse Leg Curl with Bench Pads Benefits
- Brutal hamstring builder
- Trains eccentric strength
- Builds posterior chain
- No machine needed
- Useful hamstring builder
- Strong bench move
Inverse Leg Curl with Bench Pads Muscles Worked
- Hamstrings
- Gluteus maximus
- Calves
Inverse Leg Curl with Bench Pads Variations & Alternatives
- Nordic Curl
- Razor Curl
- Glute Ham Raise
- Romanian Deadlift
