Inverse Leg Curl with Bench Pads
Expert Advice
Ensure your hips stay extended and do not drop as you curl your legs, to keep constant tension on the hamstrings.
How-to-do Steps
- Secure your ankles between the bench pads and lie face down.
- Keep your body straight from head to knees.
- Curl your legs up towards your glutes by contracting your hamstrings.
- Lower your legs back down to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
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Muscles Worked
Inverse Leg Curl with Bench Pads primarily targets the Quads, Hamstrings, with Strength mechanics using Special Bench. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads50%
Hamstrings50%
Equipment
Special Bench
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Inverse Leg Curl with Bench Pads work?
Inverse Leg Curl with Bench Pads primarily targets the Quads, Hamstrings. It is classified as a Strength exercise performed with Special Bench.
How many sets and reps should I do for Inverse Leg Curl with Bench Pads?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Inverse Leg Curl with Bench Pads suitable for beginners?
Inverse Leg Curl with Bench Pads is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
