10 Best Inverse Leg Curl Alternatives for Home Training

The Inverse Leg Curl (Bench Support) is done lying face down. Ranked closest by our scoring: the Cable Assisted Inverse Leg Curl, Platform Hamstring Slides and the Inverse Leg Curl (On Pull-up Cable Machine).

Inverse Leg Curl (Bench Support)Watch the Inverse Leg Curl (Bench Support)

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Inverse Leg Curl (Bench Support)

The steps for the Inverse Leg Curl (Bench Support) itself, so you can judge how close each substitute below really is.

Hamstrings, with glutes, calves · Bodyweight · Intermediate · Isolation

  1. Lie face down on a bench with your hips at the edge and your legs extended straight behind you.
  2. Hold onto the bench for support.
  3. Keeping your upper body still, bend your knees and curl your legs towards your glutes.
  4. Pause for a moment at the top, then slowly extend your legs back to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best Inverse Leg Curl (Bench Support) Alternatives

10 substitutes, ranked by how closely each one matches the Inverse Leg Curl (Bench Support) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

  1. Cable Assisted Inverse Leg CurlPlay demonstration

    1. Cable Assisted Inverse Leg Curl

    84% match

    Hamstrings · Intermediate · Isolation

    A good swap when you have a cable machine to work with, and it still works the hamstrings.

    • Cable
    How to perform it
    1. Adjust the cable machine so that the ankle attachment is at the lowest setting.
    2. Lie face down on the bench with your legs straight and the ankle attachment secured to your ankles.
    3. Hold onto the handles of the bench for stability.
    4. Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees.
    5. Pause for a moment at the top of the movement, squeezing your hamstrings.
    6. Inhale and slowly lower your legs back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Inverse Leg Curl (Bench Support)
    • Equipment: a cable, not bodyweight only
    • Body position: lying face down, the same as the Inverse Leg Curl (Bench Support)
  2. Platform Hamstring Slides

    2. Platform Hamstring Slides

    83% match

    Hamstrings · Intermediate · Isolation

    Pick this when you want an easier version that still works the hamstrings.

    • Other
    How to perform it
    1. For this movement a wooden floor or similar is needed. Lay on your back with your legs extended. Place a gym towel or a light weight underneath your heel. This will be your starting position.
    2. Begin the movement by flexing the knee, keeping your other leg straight.
    3. Continue bringing the heel closer to you, sliding it on the floor.
    4. At full knee flexion, reverse the movement to return to the starting position.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Inverse Leg Curl (Bench Support)
    • Equipment: bodyweight only, the same as the Inverse Leg Curl (Bench Support)
    • Body position: lying on your back, not lying face down
  4. Dumbbell Lying FemoralPlay demonstration

    4. Dumbbell Lying Femoral

    80% match

    Hamstrings · Intermediate · Isolation

    A good swap when you have dumbbells to work with, and it still works the hamstrings.

    • Dumbbell
    How to perform it
    1. Lie flat on your back with your legs extended and a dumbbell resting on your lower abdomen.
    2. Bend your knees and bring the dumbbell towards your glutes, keeping your feet flat on the ground.
    3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Inverse Leg Curl (Bench Support)
    • Equipment: free weights, not bodyweight only
    • Body position: lying face down, the same as the Inverse Leg Curl (Bench Support)
  5. Assisted Prone HamstringPlay demonstration

    5. Assisted Prone Hamstring

    79% match

    Hamstrings · Beginner · Isolation

    A good swap when you have a machine to work with, and it still works the hamstrings.

    • Machine
    How to perform it
    1. Lie face down on a mat or bench with your legs fully extended.
    2. Have a partner or use a resistance band to secure your ankles.
    3. Engage your hamstrings and lift your legs towards your glutes, keeping your knees straight.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Inverse Leg Curl (Bench Support)
    • Equipment: a machine, not bodyweight only
    • Body position: lying face down, the same as the Inverse Leg Curl (Bench Support)

How to Choose the Right Inverse Leg Curl (Bench Support) Substitute

Match the substitute to your goal and constraints. For maximal eccentric strength choose Nordic hamstring curls and perform slow controlled descents; cue: resist the fall and catch with the hands. For isolation without equipment use slider/towel curls, keeping hips elevated to maximize distal hamstring activation. If you want hip-dominant strength and posterior chain integration, use single-leg RDLs with a neutral spine and hinge at the hips. For tendon load management, prioritize tempo, reduce range of motion, and keep knee angles consistent during progressions.

Inverse Leg Curl (Bench Support) FAQ

What muscles does Inverse Leg Curl (bench Support) work?

The exercise primarily targets the hamstrings (both semitendinosus and biceps femoris) via knee flexion, with secondary activation of the gluteus maximus for hip stabilization. It emphasizes the distal hamstring during the knee-flexion portion and challenges eccentric control when returning to extension.

What is the best bodyweight alternative to Inverse Leg Curl (bench Support)?

The Nordic hamstring curl is the top bodyweight substitute because it replicates high eccentric demand and knee-flexion torque. Cue: anchor your ankles, keep a rigid torso, and lower slowly to maximize eccentric hamstring recruitment.

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