Nordic Hamstring Curls

Introduction

The Nordic Hamstring Curl, also known as the Nordic Hamstring Exercise, is a highly effective and scientifically-backed movement designed to target and strengthen the hamstring muscles. This exercise involves a partner or an anchor to hold the feet in place while the individual lowers their upper body towards the ground in a controlled manner, engaging the hamstrings eccentrically. Renowned for its ability to enhance hamstring strength, improve muscle balance, and reduce the risk of injury, particularly in athletes, the Nordic Hamstring Curl is a staple in both rehabilitation and performance enhancement programs. Its simplicity in execution, requiring minimal equipment, makes it an accessible yet powerful addition to any lower body training regimen.

Execution

How to Perform Nordic Hamstring Curls

Setup

1. Kneel on a padded surface to protect your knees.
2. Secure your feet under a stable object or have a partner hold your ankles firmly.
3. Keep your body upright with your torso and thighs in a straight line.
4. Cross your arms over your chest or place your hands at your sides.

Execution

1. Engage your core and glutes to maintain a straight line from your head to your knees.
2. Slowly lower your torso towards the ground by extending your knees, keeping your body straight.
3. Control the descent as much as possible, aiming to go as low as you can without breaking form.
4. Once you can no longer control the descent, catch yourself with your hands to prevent falling.
5. Push off the ground with your hands to assist in returning to the starting position, or use your hamstrings to pull yourself back up if you have the strength.

Finishing

1. Return to the starting position with your body upright and your core engaged.
2. Repeat for the desired number of repetitions.
3. After completing your set, carefully release your feet from the secured position.