Inverse Leg Curl (bench support)

How to perform it

Step-by-step instructions

1. 01Lie face down on a stable bench with the hips supported and the knees close to the edge.
2. 02Hold the bench, keep the pelvis down, and let the lower legs extend behind you.
3. 03Bend both knees to draw the heels toward the glutes without lifting the thighs or arching the lower back.
4. 04Pause briefly at the strongest controlled contraction.
5. 05Lower the feet slowly until the knees are nearly straight and repeat without swinging.