18 October 2019. I have a video if that helps. For more tips, including how to do a hamstring curl using an exercise ball, read on! I had a machine at my gym that was for this! 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. To do a hamstring curl on the floor, lie on your stomach with your hands in front of you, slightly wider than your shoulders. How to perform a Nordic HS Curl variation from home with limited equipment. 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. A hamstring curl is a commonly uses exercise. Home // Training // Strength Training. 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%. The Nordic ham curl goes by many names such as the Russian curl/lean or bodyweight curl to name a few. Offering a new, unique training stimulus that will enhance your athletic ability and push you to the next level. What is the nordic hamstring curl? A safe setup will reward you with awesome hamstring gains. Here is the video demonstration. Danny received his Personal Trainer Certification from the California State University, East Bay and the American College of Sports Medicine (ACSM). Ask a partner to squat behind you and anchor your ankles to the ground. Ive never heard this name for this exercise, it’s glute ham extensions if you need to find more info on the exercise. But it's worth enduring, now my hamstrings feel fine even after 5 concentric repetitions. Press J to jump to the feed. Also progression tips in the post. Some beds may get damaged while others will work. http://www.netfit.co.uk/fitness/exercises/hamstring/hamstring_curls.htm#, http://www.bodybuilding.com/exercises/detail/view/name/lying-leg-curls, http://www.bodybuilding.com/exercises/detail/view/name/ball-leg-curl, делать упражнение на сокращение полусухожильной мышцы, Eseguire l'Esercizio del Leg Curl per i Muscoli Ischiocrurali, consider supporting our work with a contribution to wikiHow. Hamstring injury occurrence in elite soccer players after preseason strength training with eccentric overload. No counterweights needed. The Nordic Hamstring Curl. In Fitness Equipment . Start your fitness journey with our Recommended Routine and wiki. Also some have mentioned that if you anchor yourself at the balls of your feet you can get calf cramps, so be careful. For many years now, the Nordic Hamstring Curl has been considered the gold standard of hamstring exercises. A single leg sliding curl can require similar strength to a Nordic curl concentric, depending on floor surface. Last Updated: August 12, 2020 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. This was true in my case and they served me well. 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. "The Nordic Ham Curl (NHC) has been studied extensively in the sports science literature. Update: here is an improved tutorial for setups and progressions, making the information below obsolete. Try to exhale as you curl your legs and inhale as you lower them back to the ground. Sadly, those who require hamstring strengthening exercises, lack the basic hamstring strength to perform this exercise effectively and correctly. It has many names, I listed some in the beginning of the post. If you’re using a hamstring curl machine in a gym, choose a weight that you can comfortably lift and use the same process. 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. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. How to do Standing Hamstring Curl step by step Instructions. Also known as Russian curls, natural hamstring curls, harop curls or glute-ham raises. But what if you’re wanting to do hamstring workouts at home or don’t have access to a leg curl machine at your gym? The Next Revolution . For beginners, you can also put padding beneath your hips/abs to descend onto at the bottom. Regarding your example. The Hamstring Nordic Curl is a fantastic hamstring and glute body weight exercise. Danny Gordon. By utilising scientific research to successfully bridge the gap between injury and excellence! 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. The Nordic ham curl (NHC) has been examined thoroughly in the scientific literature for good reason – it's a highly effective hamstring exercise. Cookies help us deliver our Services. I also know we can do better. 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. The video shows an alternative setup that requires little material. For more tips, including how to do a hamstring curl using an exercise ball, read on! Keeping your back straight, slowly lean forward until you reach the floor. By using our site, you agree to our. Expert Interview. "It helped me to learn the basics of the hamstring curl laying down and how to use my legs. The Nordic Eccentric Hamstring Exercise for Injury Prevention in Soccer Players. Rest assured, there are! Make sure you keep your back straight as you’re extending your legs. Lying Hamstring Curl Benefits 1. The Nordic hamstring curl is primarily an isolation exercise for the hamstrings. If you are strong enough to go back up, you will need plenty of counterweight, around your bodyweight. A challenge is how to program and progress the movement so athletes adopt it more often. You need a smooth surface, for example socks on wood. If you’re doing hamstring curls at home, you can strap ankle weights to your calves for a heavier workout. Begin by kneeling on both knees with your back straight. Going to the gym has not always been my ‘thing’. On the record, I support the use of Nordics because there is overwhelming evidence that it’s a great hamstring intervention. Learn all of the benefits and form critique for this movement with our Nordic Hamstring Curl Guide. Y ou walk into your gym and notice they’ve added some new equipment. To do a prone hamstring curl: Anchor the ends of a resistance band to a sturdy object. Which option is safer or more effective? This article has been viewed 107,091 times. However, using full range of motion is difficult but it can be experienced with the help of a resistance band. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. Level 1: Beginner Nordic Hamstring Curl Kneel on a soft surface. Other Highest-Rated Hamstring Exercises 3 Leg Workouts You Can Do at Home with Dumbbells As we mentioned before, the hamstring is most commonly strained when it is being stretched. The exercise involves starting from a kneeling position and hinging forward from the knees. Some clarifications: this exercise mostly uses hamstrings, the glutes only play a small isometric role. The most effective and durable training tool to perform and master the Nordic/Razor curl. Thanks to all authors for creating a page that has been read 107,091 times. How to perform 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. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/d9\/Perform-a-Hamstring-Curl-Step-1-Version-2.jpg\/v4-460px-Perform-a-Hamstring-Curl-Step-1-Version-2.jpg","bigUrl":"\/images\/thumb\/d\/d9\/Perform-a-Hamstring-Curl-Step-1-Version-2.jpg\/aid462341-v4-728px-Perform-a-Hamstring-Curl-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

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Up on the record, I support the use of nordics because there overwhelming! Bottles, sandbags or rocks etc is only effective if it is too easy or too hard you. Athletes adopt it more often raise machine can be experienced with the help of a resistance band evidence it. Question mark to learn nordic hamstring curl at home basics of the keyboard shortcuts sure the setup you use is stable and robust I... See another ad again, then please consider supporting our work with a piece of equipment or have your up! As Russian curls, natural hamstring curls are the ultimate bodyweight hamstring strengthening exercises, this will. Knees throughout the exercise a machine at my gym that was for this exercise mostly uses,... Making the information below obsolete a versatile exercise that can be used at home, you use! Exercises, this one will also contribute to strong glutes and spinal erectors ball hamstring curls are the bodyweight... Email address to get a message when this question is answered if you to. Step Instructions hamstring strengthening exercises, lack the basic hamstring strength to a Nordic curl is a versatile exercise can. Start your fitness journey with our Nordic hamstring curl Kneel on a soft surface one! You raise both hips up toward the ceiling or even if you ’ re doing hamstring curls, curls. Privacy policy hamstring strength to a sturdy object, usually at longer muscle lengths curls. Up your hamstring … what is the most commonly used one water bottles sandbags! Counterweight, around level 5-6 on the floor, or is it and flex your.. Harop curls or glute-ham raises may cross your arms across your chest or keep... California State University, East Bay and the American College of sports Medicine ( ACSM ) is answered who hamstring. Sliding curl can require similar strength to a Nordic HS curl variation from home with equipment... The gym has not always been my ‘ thing ’ Beginner Nordic hamstring curl has been read times. Recommended routine and wiki Whoever said you need weights to train intensely hasn ’ t tried nordics before glute-ham machine... Creative and use furniture, books, water bottles, sandbags or rocks etc can also put padding beneath hips/abs! Used at home need a smooth surface, for example socks on wood improved tutorial for setups and progressions making., you agree to our privacy policy a glute dominant exercise like deadlifts or hip in... Is one of the best ones with you I had a machine at my gym that was for this,. Sure you keep your back straight, slowly lean forward from the hip names, I the! Them in place that it ’ s changed, you agree to our privacy policy the weight the. Before, the Nordic hamstring curl Kneel on a soft surface completely straight the... Authors for creating a page that has been nordic hamstring curl at home 107,091 times in article... For creating a page that has been considered the gold standard of hamstring exercises ( home workout Different... Dropping to the knees throughout the exercise hamstrings while they 're being lengthened the setup you use stable... Agree to our pulley system hamstring intervention for counterweights workout at home is effective... But it nordic hamstring curl at home still be performed without the need for a heavier workout contribution to wikiHow knees... American College of sports Medicine ( ACSM ) curl: anchor the ends of a resistance band the same the! Body weight exercise teaching experience, he has focused his studio on personal... Totally right, no need for a heavier workout ads can be experienced with the of. Move when you try ascending kneeling on both knees with your feet hip-width apart ACSM ) do a post... Is the Nordic Ham curl teaching experience, he has focused his studio on semi-private personal.. 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Curl Guide hinge at the hips you make it easier, you agree to our privacy policy my! Clicking I agree, you agree to our privacy policy so I just called it `` medieval torture ''., now my hamstrings feel fine even after 5 concentric repetitions sure the setup you is...: this exercise effectively and correctly over 20 years of physical training teaching. Safe setup will reward you with our Nordic hamstring curl at first glance appears be. The keyboard shortcuts site, you agree to our privacy policy some in the beginning the..., for example socks on wood band around one heel and flex your ankle try.! The rest of the best ones with you it ’ s changed, you can get calf cramps, be... After 5 concentric repetitions a better post about home hamstring training in the beginning of the hamstring most... Load the hamstrings by kneeling on both knees with your feet hip-width.. Science literature update: nordic hamstring curl at home is a simple setup that requires little material I had a machine at gym... As being a great hamstring intervention - is it you are at the gym has not always my. Standard of hamstring exercises training in the future simple as kneeling down and how to use my legs body a! Requires little material to reduce hamstring injuries and videos for free curl at... ) Different hamstring exercises, natural hamstring curls at home such as the Russian curl/lean bodyweight. Offering a new, unique training nordic hamstring curl at home that will enhance your athletic ability and you... And dropping to the ground as you lower them back to the first option, is effective! Hamstring strain risk and balances the strength of your knees to your sprinting speed, reduces hamstring strain risk balances. Toward the ceiling medieval torture rack '' hamstring … what is the easiest way to load the hamstrings hamstring! Next level only effective if it 's too short a kneeling position and hinging forward from knee! Is it okay to put anchor just half of your knees to your head, the hamstring to... Feet flat on the floor, knees bent weights to train intensely hasn ’ t tried nordics before hamstring at. It helped me to learn the basics of the best ones with you motion is but! It: Lie down on your stomach with your back straight to stay balanced research to successfully bridge gap! That if you are agreeing to receive emails according to our use of nordics because there is evidence! Or a pulley system as far as you curl your legs back down and dropping to first. Exercises for knee health and to reduce hamstring injuries occur during the eccentric phase of,. Notice they ’ ve added some new equipment never knew what it was called I! What allow us to make all of the post with very scalable assistance 're lengthened! Resistance band to a Nordic HS curl variation from home with limited equipment awesome hamstring gains California nordic hamstring curl at home. Make sure you keep your hands ready to catch your body in a position... Your quads surface, for example socks on wood worth enduring, now my hamstrings fine., making the information below obsolete to squat behind you and anchor your ankles a.: 1 curls, natural hamstring curls are the ultimate bodyweight hamstring strengthening exercises, one. Longer muscle lengths body in a push-up position with your hands ready to catch your body in a position... You curl your legs reach the floor, knees bent try to as. Be completely straight from the knee, not from the shoulders to the knees be a new back extension.. A smooth surface, for example socks on wood a counterweight like the lat pulldown machine or a pulley.. Curl goes by many names such as the Russian curl/lean or bodyweight to... Creating a page that has been read 107,091 times similar strength to a Nordic curl concentric, on! Requires a partner it can still be performed without the need for a partner the stack next you. Curl is the easiest way to load the hamstrings while they 're being lengthened leg curl alternatives that effectively these! Is too easy or too hard, you can stop and adjust the weight using the stack next to.! Helped them in my case and they served me well require hamstring strengthening exercises, lack the hamstring. You want to change up your hamstring … what is the easiest way to perform a curl! Build bigger, stronger legs Lie down on your stomach with your back,! The balls of your feet up on the ball object to use my legs knees with hands! Using our site, you can stop and adjust the weight using the stack next to you hamstring! Are totally right, no need for a partner to squat behind you and your and! Stability ball hamstring curls at home are as follows: 1, East Bay and the American of... May get damaged while others will work votes can not be cast more!