How to Do Nordic Hamstring Curls with Proper Technique In 2023

How to Do Nordic Hamstring Curls with Proper Technique for Stronger, More Flexible Hamstrings

Are you looking for an effective exercise to strengthen your hamstrings and improve your athletic performance? Look no further than Nordic hamstring curls. This exercise targets the muscles in the back of your thighs and can help prevent injuries.

In this article, we'll explore what Nordic hamstring curls are, the benefits of doing them, how they differ from glute-ham raises, and how to perform them with perfect form to avoid injury.

What Is a Nordic Hamstring Curl?

A Nordic hamstring curl is a bodyweight exercise that targets your hamstrings, the muscles at the back of your thighs. It involves kneeling on the floor and leaning forward while keeping your torso straight and using your hamstrings to control the descent. Then, use your hamstrings to bring your body back up to the starting position.

4 Benefits of Doing Nordic Hamstring Curls

  1. Strengthens your hamstrings: The Nordic hamstring curl is one of the most effective exercises for building strength in your hamstrings. This can lead to improved athletic performance, especially in sports that require running, jumping, or kicking.

  2. Improves flexibility: The eccentric contraction of the hamstrings during the Nordic hamstring curl can improve flexibility and range of motion in the muscles.

  3. Helps prevent injuries: Strengthening the hamstrings with Nordic hamstring curls can help prevent common injuries like hamstring strains, which are common in sports that require quick changes of direction or explosive movements.

  4. No equipment needed: Nordic hamstring curls can be performed anywhere, anytime, with no equipment necessary.

Nordic Hamstring Curl vs. Glute-Ham Raise: What’s the Difference?

While both exercises target the hamstrings, the Nordic hamstring curl is a more advanced movement. Unlike the glute-ham raise, which uses a machine or band to assist the movement, the Nordic hamstring curl is performed with just your bodyweight. It requires more strength and control, making it a great choice for athletes and advanced gym-goers.

How to Do Nordic Hamstring Curls With Perfect Form

  1. Start by kneeling on a soft mat with your feet anchored under something sturdy or have someone hold your ankles.

  2. Engage your core and glutes to maintain a straight body position from your shoulders to your knees.

  3. Slowly lean forward while keeping your torso straight and your hips extended.

  4. Use your hamstrings to control the descent, as your body moves toward the floor.

  5. Lower your body as far as you can without losing control, then use your hamstrings to bring your body back up to the starting position.

  6. Repeat for 3 sets of 6-10 repetitions.

How to Work Out Safely and Avoid Injury

While the Nordic hamstring curl is a safe exercise when performed with proper form, it's essential to take precautions to avoid injury.

  1. Start slow: Begin with 3 sets of 6-8 repetitions and gradually increase the number of reps and sets as your strength improves.

  2. Use proper form: Keep your core and glutes engaged, maintain a straight body position, and use your hamstrings to control the movement.

  3. Progress gradually: Only increase the intensity of the exercise when you feel comfortable and confident in your form.

  4. Warm-up before exercising: Perform dynamic stretches, like lunges or high knees, to warm up your hamstrings and other muscles before starting the Nordic hamstring curls.

In conclusion, Nordic hamstring curls are an effective exercise for building strength and preventing injuries in the hamstrings. By incorporating this exercise into your fitness routine with proper form and caution, you can improve your athletic performance and overall fitness level.

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