Nordic Hamstring Curl
The Nordic Hamstring Curl is an excellent hamstring exercise. In this article, I will discuss the benefits of this exercise, how to do it correctly, and how to regress or progress this exercise.
Nordic Hamstring Curl Muscles Worked
The Nordic Hamstring Curl trains all three muscles of the hamstrings group.
- Semitendinosus
- Semimembranosus
- Biceps Femoris
How do you do a Nordic Hamstring Curl?
Performing this exercise is very simple.
- Get into a tall kneeling position with both knees down, hips extended and focal point
forwards. - Have a partner hold your feet down or fix your feet underneath a barbell.
- Place hands in front of your chest with elbows bent to 90 degrees.
- While keeping hips extended, lower chest under control until hands touch the floor.
- Catch yourself in a push up position.
- Flex your hamstring muscles to immediately return to the tall kneeling position.
If you prefer to watch, here is my video tutorial below.
Programming
You may perform this exercise for 2-4 sets of 3-6 reps per set.
Because this exercise has a heavy eccentric component, it will likely cause some soreness. You may therefore want to use it at the end of your training week.
Nordic Ham Curl Benefits
This classic hamstring exercise provides many benefits.
- The Nordic Hamstring Curl builds bigger, stronger, more powerful hamstrings.
- The Nordic Hamstring Curl may reduce the rate of hamstring injuries. In this study, including a the Nordic Ham Curl as part of a resistance training program reduced the rate of new, overall and recurrent hamstring injuries in male soccer players.
- The Nordic Hamstring Curl may improve athleticism, sprint performance and overall athletic performance. This study found small to medium improvements in sprint performance in male football players following a program that included the Nordic Hamstring curl.
- The Nordic Hamstring Curl improves strength in other hinge exercises like the deadlift, Romanian Deadlift and more.
- The Nordic Hamstring Curl can improve your lower body aesthetics and hamstring development.
- The Nordic Hamstring Curl does not require a lot of equipment.
Nordic Ham Curl at Home
This incredible hamstring exercise can be performed at home, at your hotel room or in a busy gym. You only need a partner to hold your feet and a mat or pad underneath your knees.
Nordic Ham Curl without a Partner
This exercise can be done without a partner, as long as you fix your feet under an immovable surface like a barbell with plates on each side or another foot anchor in your gym or workout room. As long as you have a place to keep your feet stationary, you should not need a partner to perform this exercise.
If you do not have access to a barbell or any equipment, you can still perform the exercise by placing your feet in front of a wall and your knees on a mat, pad or other soft surface.
Nordic Hamstring Curl Machine
If you prefer to do this exercise with a machine, you can purchase one for the Nordic Hamstring Curl. These small pieces of equipment hold your feet. You will still need a mat to place your knees on to perform this exercise.
You can purchase a machine for this exercise on Bret Contreras’ website.
Exercise Regressions
The Nordic Ham Curl is a fairly advanced exercise and not everyone may be able to perform it correctly at the start.
Here is a way to practice the movement if you are not yet strong enough to do the full exercise. You will need a stability ball.
Fix your feet flat on the floor in front of a wall with knees on a mat. With core tight and a neutral spine, place clasped hands on the stability ball. Extend the hamstrings as you roll the ball away from you. Then flex your hamstrings to return back to start.
You should be able to do 2-3 sets of 5 to 8 of this exercise before progressing to the full exercise.
Exercise Progressions
Once you have mastered the traditional exercise, you can add weight or time under tension.
You can wear a weighted vest to make the exercise harder. You can also control the speed that you use to drop into the push up position.
Finally, you can add additional sets of this exercise to increase training volume.
Closing Thoughts
What do you think? Do you perform this old school hamstring exercise in your training? Let me know in the comments below!
