Inverse Leg Curl (bench support)
- Zielmuskel
- Hamstrings
- Synergistenmuskeln
- Gastrocnemius, Soleus
- Equipment
- Body weight
- Körperregion
- Thighs
- Typ
- Strength
The inverse leg curl is a bodyweight strength exercise that trains the hamstrings through a demanding eccentric and concentric contraction. With the feet anchored and the body extending forward from a kneeling position, the gastrocnemius and soleus assist the hamstrings under full load. It is especially effective for building hamstring strength, resilience, and injury resistance.
Inverse Leg Curl (bench support): So führst du sie aus
- 1Kneel on a mat or padded surface and hook both feet securely under a stable bench, bar, or partner so your heels are firmly anchored.
- 2Position your knees hip-width apart with your thighs vertical and your body upright.
- 3Cross your arms over your chest or hold them in front for balance, and brace your core to keep your torso rigid from knees to shoulders.
- 4Slowly lower your body forward toward the floor by allowing the knees to extend, resisting the pull of gravity with your hamstrings the entire way down.
- 5Descend under full control, keeping your hips extended and your body in a straight line — do not let your hips pike or sag.
- 6Lower as far as you can control; beginners may catch themselves with their hands and use a push-up to reduce load on the way back up.
- 7Once at the bottom position, drive through your hamstrings and squeeze your glutes to curl your body back up to the starting position.
- 8Return to fully upright with your thighs vertical before beginning the next repetition.
Technik-Tipps
- Lead with a slow, controlled descent — the eccentric phase is the primary training stimulus, so take at least 3–5 seconds to lower.
- Keep your hips locked in full extension throughout; any hip bend at the waist reduces hamstring tension and makes the movement significantly easier.
- Brace your core hard before each rep so your lumbar spine stays neutral and your body moves as one rigid unit.
- As you get stronger, reduce your reliance on the push-up assist on the way down and aim to pause at the bottom before curling back up.
- Anchor your feet at a height that keeps your shins roughly parallel to the floor — too high or too low changes the resistance curve significantly.
Häufige Fehler
- Letting the hips pike as you lower, which shortens the hamstrings and transfers work to the glutes, reducing the training effect on the target muscle.
- Dropping uncontrolled to the floor and using both arms to push back up on every rep, which skips the eccentric load that makes the exercise effective.
- Rushing the descent — moving too fast removes the time-under-tension that builds hamstring strength and reduces the injury-prevention benefit.
- Allowing the lower back to hyperextend or the core to go slack, which compresses the lumbar spine and shifts the challenge away from the hamstrings.
- Using an insecure foot anchor that shifts or lifts mid-rep, breaking position and creating an unnecessary injury risk.
Häufig gestellte Fragen
What muscles does the inverse leg curl work?
The primary muscle is the hamstrings (biceps femoris, semitendinosus, semimembranosus). The gastrocnemius and soleus act as synergists, assisting the knee-flexion movement.
Is the inverse leg curl the same as a Nordic hamstring curl?
Yes — the inverse leg curl performed with a bench for foot support is functionally the same movement as the Nordic hamstring curl. Both involve an anchored-foot, forward-lean eccentric that loads the hamstrings through a long range of motion.
How do I make the inverse leg curl easier as a beginner?
Use both hands to catch yourself near the floor and push back up (a controlled negative plus push-up assist). As you build strength, aim to lower more slowly and reduce how much you rely on your arms on the return.
How many reps should I do per set?
Because of the extreme eccentric load, even 3–5 quality reps per set is productive for beginners. Intermediate lifters can aim for 6–10 reps. Prioritize control over rep count.
Can the inverse leg curl help prevent hamstring strains?
Research on the Nordic hamstring curl — the same movement pattern — consistently shows it reduces hamstring injury rates. Training the hamstrings eccentrically under load strengthens the muscle at long lengths, which is where most strains occur during sprinting.
