Inverse Leg Curl (bench support)

Description

How to Do Inverse Leg Curl (bench support)

1. 1
   Setup

   Lie face down on a flat bench, positioning your hips at the very edge and bending your knees so your feet are flat on the floor. Grip the sides of the bench for stability.

2. 2
   Setup

   Have a partner securely hold your ankles down, or use a piece of equipment to anchor your lower legs, ensuring your knees are free to flex and extend. Your body should form a straight line from head to hips.

3. 3

   Slowly lower your torso towards the floor by extending your knees, keeping your body straight from shoulders to knees. Control the descent until your body is fully extended or you feel a deep hamstring stretch.

4. 4

   Powerfully contract your hamstrings to pull your torso back up to the starting position, flexing your knees and driving your heels towards your glutes. Exhale as you return to the top and squeeze your hamstrings.

Tips

• Focus on the eccentric phase, controlling the lowering motion for 2-3 seconds to maximize hamstring engagement and muscle growth.
• Maintain core tension throughout the entire movement to prevent your lower back from arching and ensure a stable torso.
• Actively engage your hamstrings to initiate the lift, focusing on the mind-muscle connection rather than just relying on momentum.
• Ensure your hips are precisely at the edge of the bench to allow for full knee extension without your thighs losing contact with the bench.

Common Mistakes

• ×Avoid arching your lower back during the lift by maintaining a strong core brace and keeping your body in a straight line from shoulders to knees.
• ×Do not use a sudden jerk or swing to raise your torso; instead, control the concentric movement by engaging your hamstrings throughout the full range of motion.
• ×Prevent losing hamstring tension at the bottom by controlling the eccentric phase fully and immediately initiating the concentric pull without relaxing.