Nordic Hamstring Curl
Body Part: Legs
Description
The Nordic Hamstring Curl is a bodyweight exercise targeting the hamstrings, focusing on eccentric strength development. It involves lowering the body from a kneeling position while keeping the upper body straight, using the hamstrings to control the descent.
How to Perform
- Kneel on a soft surface with your feet secured under a stable object or held by a partner.
- Keep your body straight from your head to your knees.
- Cross your arms over your chest or place them at your sides.
- Slowly lean forward, keeping your back straight and engaging your core.
- Lower yourself as far as you can while maintaining control, then push back up to the starting position.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Ensure your feet are securely anchored to prevent slipping.
- Focus on controlling the descent to maximize eccentric loading of the hamstrings.
- If you struggle to return to the starting position, use your hands to lightly push off the ground.
- Maintain a straight line from head to knees throughout the movement to avoid unnecessary strain on the lower back.
- Start with partial range of motion if full range is too challenging, and gradually increase as strength improves.