How to Do Nordic Hamstring Curls With Perfect Form

The Nordic hamstring curl, also known as the Nordic ham curl and the inverse leg curl, is a lower body exercise that uses your bodyweight to activate your hamstring muscles. Perform Nordic hamstring curls by beginning in a kneeling position with your ankles secured. Carefully lower your body toward the floor. Catch yourself with your hands before squeezing your hamstrings to lift your bodyweight again.

Including the Nordic hamstring curl exercise in your strength-training program can have several benefits.

1. 1. Nordic hamstring curls build stronger hamstring muscles. The Nordic hamstring curl is one of the best hamstring exercises for improving muscle hypertrophy on the backs of your legs. The Nordic hamstring curl activates all three muscles within the hamstring—the biceps femoris, semimembranosus, and semitendinosus.
2. 2. Nordic hamstring curls can decrease your risk of injury. By activating your knee flexor muscles, this exercise encourages hamstring injury prevention. With regular practice, the Nordic hamstring curl can improve mobility around your knee joint while reducing hamstring strain.
3. 3. Nordic hamstring curls can improve performance during other exercises. If you’re a soccer player or runner wanting to improve your sprinting ability, practice the Nordic hamstring exercise to increase your hip extension and knee flexion strength. Hamstring training can also improve your performance during strength-training exercises like deadlifts, push-ups, and hip thrusts.
4. 4. Nordic hamstring curls are versatile. Depending on your fitness level, consider practicing a weighted hamstring curl variation using a dumbbell or kettlebell. For an easier variation, use a resistance band for the assisted Nordic hamstring curl.

Although the Nordic hamstring curl and the glute-ham raise (GHR) both increase your hamstring strength, there are a few key differences.

• Equipment: The main difference between the Nordic hamstring curl and the glute-ham raise is the equipment used. While the Nordic hamstring curl requires no equipment, the glute-ham raise uses a machine with an elevated knee pad.
• Range of motion: Glute-ham raises allow for a greater range of motion than Nordic hamstring curls.
• Difficulty level: The Nordic hamstring curl is generally more difficult to perform than the glute-ham raise because it puts slightly more pressure on your knees and lower back muscles.

For Nordic hamstring curls, begin by performing 2–3 sets of 5–10 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout each set.

1. 1. Start on your knees with a pad or cushion underneath for knee support and have a workout partner hold your lower legs or ankles in place on the floor. You can also anchor your lower legs under an immovable piece of equipment like a Smith machine with the barbell set to the lowest height.
2. 2. Your feet and ankles should be in line with your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
3. 3. Place your arms by your sides and pre-tension your shoulders and hips. Your pelvis should be slightly tucked. Engage your core and squeeze your glutes and hamstrings. All repetitions should begin from this starting position.
4. 4. Slowly lower yourself toward the ground while maintaining a straight line from your knees to your head. Lower as far as you can using only your upper legs, then place your hands in front of your body and use your hands to catch yourself when you can no longer lower yourself in a controlled manner using only your legs. Your body should maintain a straight line from your head to knees while lowering toward the floor.
5. 5. While maintaining your alignment, squeeze your hamstrings to pull your body back to the starting position. If needed, use your hands to help initiate the upward movement. Squeeze your glutes and hamstrings to finish the movement, maintaining a straight line from your head to your knees while pulling yourself back to the starting position.
6. 6. At the end of each repetition, your shoulders should finish directly over your hips.
   

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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