10 Best Inverse Leg Curl Alternatives for Home Training

Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Cable Assisted Inverse Leg Curl

   84% match

   • Hamstrings
   • Cable
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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. 

   2. Platform Hamstring Slides

   83% match

   • Hamstrings
   • Other
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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
3. Play demonstration

   3. Inverse Leg Curl (On Pull-up Cable Machine)

   80% match

   • Hamstrings
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Adjust the cable machine so that the ankle straps are at the lowest setting.
   2. Lie face down on the bench with your legs extended and the ankle straps attached to your feet.
   3. Hold onto the handles of the bench for stability.
   4. Bend your knees and curl your legs towards your glutes, squeezing your hamstrings.
   5. Pause for a moment at the top of the movement, then slowly lower your legs back to the starting position.
   6. 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)
4. Play demonstration

   4. Dumbbell Lying Femoral

   80% match

   • Hamstrings
   • Dumbbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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. Play demonstration

   5. Assisted Prone Hamstring

   79% match

   • Hamstrings
   • Machine
   • Beginner
   • Isolation

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

   How to perform this exercise

   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)
6. Play demonstration

   6. Self Assisted Inverse Leg Curl

   74% match

   • Hamstrings
   • Bodyweight
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie flat on your back on a mat or bench with your legs extended.
   2. Place your hands by your sides or under your glutes for support.
   3. Bend your knees and lift your feet off the ground, bringing your thighs towards your chest.
   4. Pause for a moment at the top, then slowly lower your legs back 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: bodyweight only, the same as the Inverse Leg Curl (Bench Support)
   • Body position: kneeling, not lying face down
7. Play demonstration

   7. Self Assisted Inverse Leg Curl (On Floor)

   74% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your legs extended and your arms by your sides.
   2. Bend your knees and place your feet flat on the ground, hip-width apart.
   3. Lift your hips off the ground, engaging your glutes and hamstrings.
   4. Slowly curl your legs towards your glutes, keeping your hips lifted.
   5. Pause for a moment at the top, then slowly extend your legs back to the starting position.
   6. Lower your hips back down to the ground.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   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: kneeling, not lying face down
8. 

   8. Reverse Hyperextension

   74% match

   • Hamstrings
   • Machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place your feet between the pads after loading an appropriate weight. Lay on the top pad, allowing your hips to hang off the back, while grasping the handles to hold your position.
   2. To begin the movement, flex the hips, pulling the legs forward.
   3. Reverse the motion by extending the hips, kicking the leg back. It is very important not to over-extend the hip on this movement, stopping short of your full range of motion.
   4. Return by again flexing the hip, pulling the carriage forward as far as you can.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 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)
9. Play demonstration

   9. Reverse Hyper Extension (On Stability Ball)

   72% match

   • Glutes
   • Stability-ball
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie face down on a stability ball with your hips resting on the ball and your legs extended straight behind you.
   2. Place your hands on the ground in front of you for stability.
   3. Engaging your glutes and hamstrings, lift your legs up towards the ceiling as high as you can.
   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 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, not hamstrings
   • Equipment: bodyweight only, the same as the Inverse Leg Curl (Bench Support)
   • Body position: lying face down, the same as the Inverse Leg Curl (Bench Support)
10. Play demonstration

    10. Lever Kneeling Leg Curl

    72% match

    • Hamstrings
    • Lever
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Adjust the machine to fit your body and select the desired weight.
    2. Kneel on the machine facing downwards, with your knees resting on the pad and your feet secured under the footpads.
    3. Grasp the handles or the sides of the machine 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, fully extending your knees.
    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 machine, not bodyweight only
    • Body position: kneeling, not lying face down