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Hamstrings · Advanced

Inverse Leg Curl with Bench Pads

Nordic-curl variation using ordinary bench pads to anchor the feet for eccentric hamstring work.

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Inverse Leg Curl with Bench Pads demonstration

Exercise overview

Training details

HamstringsGlutes

Equipment

Bodyweight

Sets × reps

4 × 8

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Kneel on a pad behind a stable bench and secure both feet beneath its lower pads.
  2. 02Brace the trunk and extend the hips so the body forms a straight line from knees to head.
  3. 03Lower the whole body forward by opening the knees while resisting with the hamstrings.
  4. 04Catch the floor softly with the hands when hamstring control ends.
  5. 05Push lightly through the hands and pull with the hamstrings to return without bending at the hips.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationNordic Hamstring CurlRelated variationPartner Nordic CurlRelated variationLying Leg Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Good MorningComparable substituteDumbbell Lying Leg CurlComparable substituteGliding Leg CurlComparable substituteBand Prone Single-Leg Curl

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