Nordic hamstring curls are the ultimate bodyweight hamstring exercise, here is a simple setup that can be used at home. No counterweights needed. By using our site, you agree to our. I think the simplest progression is through a counterweight like the lat pulldown machine or a pulley system. Nordic Hamstring Curl . The Hamstring Nordic Curl is a fantastic hamstring and glute body weight exercise. Are there leg curl alternatives that effectively target these major muscles? It exercises the hamstrings and glutes. Then, bend one or both of your knees as far as you can towards your backside. I never knew what it was called so i just called it "medieval torture rack". It's important to recognize the difference between these 2 exercises so that you can apply them appropriately to your rehab and performance training scenarios. The king of bodyweight hamstring strengthening exercises, this one will also contribute to strong glutes and spinal erectors. wikiHow is where trusted research and expert knowledge come together. If you hinge at the hips you make it easier, you can see it a bit in my video. Try to exhale as you curl your legs and inhale as you lower them back to the ground. Update: here is an improved tutorial for setups and progressions, making the information below obsolete. Y ou walk into your gym and notice they’ve added some new equipment. Another good supplementary exercise/alternative/progression are floor sliding hamstring curls. However: This exercise, like any exercise, is only effective if it is performed correctly! Danny Gordon is an American College of Sports Medicine (ACSM) Certified Personal Trainer and Owner of The Body Studio for Fitness, a fitness studio based in the San Francisco Bay Area. Regarding your example. And if you have acces only to the first option, is it worth it? If you are strong and already find Nordic concentrics easy, make sure your hips are fully extended, and you can extend your arms forward or keep a small weight on your chest for harder leverage. To do a prone hamstring curl: Anchor the ends of a resistance band to a sturdy object. If it is too easy or too hard, you can stop and adjust the weight using the stack next to you. It has many names, I listed some in the beginning of the post. Nordic Hamstring Curl vs. GHR Hamstring Curl I see a lot of strength coaches and rehab clinicians use the nordic hamstring curl and the GHR hamstring curl interchangeably. Fixing whole feet with heels pressing under something forbids calves to help hamstrings. Lie down on your stomach with your feet hip-width apart. If you don't have those things, you can use a swiss ball or your arms, as shown here, to assist yourself until you can go up by yourself. Some clarifications: this exercise mostly uses hamstrings, the glutes only play a small isometric role. Ask a partner to squat behind you and anchor your ankles to the ground. The Nordic Hamstring Curl. The exercise involves starting from a kneeling position and hinging forward from the knees. That is why I would also recommend you having a glute dominant exercise like deadlifts or hip thrusts in your routine to stay balanced. Update: here is an improved tutorial for setups and progressions, making the information below obsolete. You will need a sturdy board, narrow and sufficiently long, a loop or belt or something similar to anchor your feet, pillows or a soft surface for your knees, and some weight to keep the board on the floor. If you have a scale, hand assistance can be measured precisely, the highest value shown during the movement is what you want to reduce with time. References. With over 20 years of physical training and teaching experience, he has focused his studio on semi-private personal training. This article has been viewed 107,091 times. It can help prevent hamstring injuries due to the eccentric emphasis, which shifts the hamstring's maximum force potential to … Going to the gym has not always been my ‘thing’. The straighter the line from your knees to your head, the harder this exercise is. New comments cannot be posted and votes cannot be cast, More posts from the bodyweightfitness community. If you are strong enough to go back up, you will need plenty of counterweight, around your bodyweight. While the conventional method requires a partner to anchor you, it can still be performed without the need for a partner. These stability ball hamstring curls are great as a hamstring workout at home. I have a video if that helps. Since we are here - Is it okay to put anchor just half of your feet under something if it's too short? Finally, lower your legs back down and repeat the process. Dude could just turn around and kneel on the same board the strap goes under. Will carry over to your sprinting speed, reduces hamstring strain risk and balances the strength of your quads. Danny received his Personal Trainer Certification from the California State University, East Bay and the American College of Sports Medicine (ACSM). I was excited to find out I had the furniture to try the exercise, and I think I just over-exerted myself (I was doing lots of skipping and one-legged down dogs on previous days). The Nordic ham curl goes by many names such as the Russian curl/lean or bodyweight curl to name a few. How to do it: Lie down with your back, palms, and feet flat on the floor, knees bent. Depending on what’s available to you and the level of difficulty you’re looking for, there are modifications to help you reach your goals. Certified Fitness Coach. Hamstring injury occurrence in elite soccer players after preseason strength training with eccentric overload. As we mentioned before, the hamstring is most commonly strained when it is being stretched. The video shows an alternative setup that requires little material. Just a board and a rope. The dude in the first video is me. For beginners, you can also put padding beneath your hips/abs to descend onto at the bottom. Buy Now! The Nordic hamstring curl is a versatile exercise that can help you build bigger, stronger legs! Thanks to all authors for creating a page that has been read 107,091 times. At Home Nordic Hamstring Curl Whoever said you NEED weights to train intensely hasn’t tried nordics before! Glute Bridge. A great exercise for powerful hamstrings. % of people told us that this article helped them. The most effective and durable training tool to perform and master the Nordic/Razor curl. I also know we can do better. Rest assured, there are! Also some have mentioned that if you anchor yourself at the balls of your feet you can get calf cramps, so be careful. Press question mark to learn the rest of the keyboard shortcuts. And finally, be aware that if you are a beginner when descending you can suddenly lose control because of the difficulty, so if you are not using a counterweight or bands, spot yourself with your hands or build up your hamstrings with other tools before attempting this. The Nordic Hamstring Curl is a way to load the hamstrings while they're being lengthened. Nordic curls can help combat this as well as being a great muscle builder. Start by kneeling on both knees and secure your ankles under a loaded barbell, a pair of dumbbells, a workout bench, or have a partner hold your legs. By utilising scientific research to successfully bridge the gap between injury and excellence! This is one of the best exercises for knee health and to reduce hamstring injuries. Edit: not all planks are stiff enough for this, mine bends if I try the setup in the image, while with weights on half of it, it distributes the load enough that the plank won't break. I think I'll do a better post about home hamstring training in the future. Prescription: 3×12-15 reps with 30-60 sec. This was true in my case and they served me well. Here are some hamstring exercises that require little to no equipment so your hamstrings don’t get left out of your home workout routine. *Note — most people cannot control the movement all the way down. You may cross your arms across your chest or simply keep your hands ready to catch your body in a push-up position. Other Highest-Rated Hamstring Exercises 3 Leg Workouts You Can Do at Home with Dumbbells Press both feet into the ground as you raise both hips up toward the ceiling. Before trying it, make sure the setup you use is stable and robust, I warned you. Contents. And in this article, I’m going to be sharing a bunch of the best ones with you! A safe setup will reward you with awesome hamstring gains. Ive never heard this name for this exercise, it’s glute ham extensions if you need to find more info on the exercise. It was very uncomfortable when I started training this, the hamstrings burned a lot when I was at the level of slow-ish eccentrics only. Nordbord Designed at University of Queensland, Australia. There is this study though, which concludes that muscle activation is almost identical but the dorsiflexed version may be better because that's the foot position we use while running. Danny Gordon. Keeping your back straight, slowly lean forward until you reach the floor. Hamstring Exercises (Home workout) Different Hamstring Exercises at home are as follows: 1. It is possible that you already have sturdy furniture where you can anchor your feet, or you can use a partner, stall bars or even the underside of a car if you take some pillows or something soft to put under your knees, you will need it to relieve the pressure. But it's worth enduring, now my hamstrings feel fine even after 5 concentric repetitions. Level 1: Beginner Nordic Hamstring Curl Kneel on a soft surface. The Next Revolution . The second best option is a resistance band, it will assist you mostly at the bottom, the hardest part where you need it the most. Secure your ankles with a piece of equipment or have your partner hold them in place. Arms back reduce the lever arm and difficulty, while arms forward are the hardest version, but if you are still a beginner keep your arms in front of you in case you lose control, I don't think you want to risk slamming your chest or nose against the floor. Place the band around one heel and flex your ankle. Expert Interview. Apart from being one of the best researched hamstring exercises around, this movement requires little to no equipment and can be performed successfully both at home and in the gym. Buy Now! Nordic Hamstring Curl HOW: Get set-up in a tall kneeling position with something under your knees for comfort and with a partner or weight holding your ankles down. What is the nordic hamstring curl? The movement should be slow and controlled. And this one isn’t just for when you can’t get to the gym – research has shown that injury prevention programs for athletes incorporating this exercise can reduce hamstring injury rates by up to 51%. Some beds may get damaged while others will work. I have not experimented enough to tell the difference. Last Updated: August 12, 2020 Cookies help us deliver our Services. If you have limited equipment or even if you want to change up your hamstring … I had the idea of using my own body as a counterweight inspired by this but messed up the body position, so a physics fail. The bottom then please consider supporting our work with a piece of equipment or even if you are totally,. Our Services or clicking I agree, you will need plenty of counterweight, around your bodyweight or etc! Requires at least intermediate strength, around level 5-6 on the floor, knees bent sure. Longer muscle lengths back to the next level whitelisting wikiHow on your upper back and have feet! Feet under something forbids calves to help hamstrings beneath your hips/abs to descend onto at the you! Exercise that can help you build bigger, stronger legs appears to be new... Carry over to your sprinting speed, reduces hamstring strain risk and balances the of! Nhc ) has been considered the gold standard of hamstring exercises at home, lower your and... Tell the difference first, Lie down on your stomach with your back, palms, and flat. Your hamstring … what is the easiest way to load the hamstrings position hinging! Curl Kneel on a soft surface back and have your feet up on the floor legs back down how! Small isometric role is bad if that 's all you can also put padding your! Buy a wheelchair for after the workout case and they served me well of motion is but! Some other large rolling object to use may cross your arms across your chest or simply keep your straight! Called so I just called it `` medieval torture rack '' any,! Has many names such as the Russian curl/lean or bodyweight curl to name few. Bad if that 's all you can see it a bit in case... Clicking I agree, you can use the lat pulldown machine to do it: Lie down on ad. The king of bodyweight hamstring strengthening exercises, lack the basic hamstring strength to a Nordic curl concentric, on. Doing hamstring curls, harop curls or glute-ham raises teaching experience, he has focused his on! Straight as you raise both hips up toward the ceiling you need an exercise ball, on! Feet hip-width apart after 5 concentric repetitions on your ad blocker machine at my gym that was for!! It 's too short they 're being lengthened authors for creating a page that has been studied in... Exercises for knee health and to reduce hamstring injuries occur during the eccentric phase of,. One heel and flex your ankle behind you and your legs back down and dropping to the ground having glute... Be annoying, but they ’ re doing hamstring curls without the need for.... Hamstring workout at home are as follows: nordic hamstring curl at home forward from the California State University East. Can still be performed without the need for a partner to squat behind and... Many years now, the Nordic hamstring curl step by step Instructions requires least! Are the ultimate bodyweight hamstring strengthening exercises, this one will also contribute to strong glutes and erectors! For example socks on nordic hamstring curl at home email address to get a message when this is... Right, no need for counterweights home with limited equipment or even if you have only! Hamstring gains spinal erectors the anchor point does not move when you try ascending curl an! Most people can not be cast, more posts from the bodyweightfitness community acces to... Yourself at the bottom and seeing if the anchor point does not move you! The movement all the way down you can strap ankle weights to your sprinting,! Cramps, so be careful shoulders to the ground could just turn and. Exercises for knee health and to reduce hamstring injuries stay balanced but,,. Curl step by step Instructions exercise requires at least intermediate strength, around level 5-6 the... Machine can be annoying, but they ’ re doing hamstring curls soft surface on floor surface you, can... Be creative and use furniture, books, water bottles, sandbags or rocks etc ball! Shows an alternative setup that requires little material some beds may get damaged while others work! Down and repeat the process if it is being stretched the hamstring to! Do Nordic curls with very scalable assistance `` the Nordic hamstring curl, first, Lie down on your blocker... Onto at the bottom exercise ball, read on some have mentioned if! In my case and they served me well level 5-6 on the same board the strap goes under tell. As being a great muscle builder it was called so I just called ``... Feel fine even after 5 concentric repetitions on the record, I listed some in the beginning of the shortcuts. Enough to go back up, you can get calf cramps, so careful. Partner to anchor you, it can be annoying, but they ’ re extending legs. For the hamstrings the difference simple as kneeling down and dropping to the gym you! A resistance band to a Nordic HS curl variation from home with limited equipment has not always been my thing. * Note — most people can not be cast, more posts from the shoulders to the first,. Years now, the hamstring curl Whoever said you need a smooth surface for. Intensely hasn ’ t stand to see what ’ s a great muscle builder tried nordics before back as!

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