Nordic Hamstring Curl Bodyweight: Video Tutorial & Exercise Guide
| Workout | Nordic Hamstring Curl Bodyweight |
| Primary Muscle Group | Hamstrings |
| Secondary Muscle Group | Calves |
| Equipment Required | Sturdy objects |
| Force Type | Pull |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Nordic Hamstring Curl Bodyweight: Video Tutorial & Exercise Guide
Secondary Muscles Group
Nordic Hamstring Curl (Bodyweight): Step-by-Step Guide
- Step 1: Kneel on a soft surface and have a partner hold your ankles or secure your feet under something sturdy like a bar or a padded weight rack.
- Step 2: Engage your core and glutes as you begin to lower your upper body toward the floor, keeping your back straight and hips extended.
- Step 3: Slowly control the descent using your hamstrings until you can no longer resist the pull of gravity. If necessary, catch yourself with your hands to avoid falling too quickly.
- Step 4: Push off slightly with your hands and use your hamstrings to pull your body back up to the starting position.
- Step 5: Repeat for the desired number of reps, focusing on controlled movements throughout.
Nordic Hamstring Curl: Overview
The Nordic hamstring curl is a bodyweight exercise that targets the hamstrings, focusing on both eccentric (lowering) and concentric (lifting) strength. This movement is highly effective in strengthening the posterior chain, particularly the hamstrings, and is often used in athletic programs to improve hamstring durability and reduce injury risk.
Nordic Hamstring Curls: Benefits
Nordic hamstring curls are excellent for developing strong, resilient hamstrings. They specifically focus on eccentric strength, which is crucial for preventing hamstring injuries, particularly in sports involving sprinting or sudden directional changes. This exercise can help improve athletic performance, enhance explosive power, and strengthen the posterior chain, contributing to better posture and balance.
Nordic Hamstring Curl: Pro Tips & Advanced Techniques
Form focus: Keep your body in a straight line from head to knees throughout the movement. Engage your core and avoid bending at the hips.
Controlled descent: Lower yourself slowly and with control, focusing on using your hamstrings to resist gravity. If you’re just starting, use your hands to catch yourself before you hit the floor.
Assistance: If you're a beginner, using a resistance band attached to a stable object in front of you can provide support and help you control the movement.
Nordic Hamstring Curls: Progression Plan
Beginner
Intermediate
Advanced
Nordic Hamstring Curl Bodyweight: Frequently Asked Questions (FAQs)
What muscles do Nordic hamstring curls target?
+Nordic hamstring curls primarily target the hamstrings, but they also engage the glutes and lower back for stability.
Can I do Nordic hamstring curls without a partner?
+Yes! You can secure your feet under a stable object like a padded weight rack or use equipment designed for this exercise.
How often should I do Nordic hamstring curls?
+Include them in your routine 1-2 times a week, especially if you are focused on improving hamstring strength and preventing injuries.
What common mistakes should I avoid?
+Avoid bending at the hips or rounding your back during the movement. Keep your body straight and focus on using your hamstrings.
