Nordic Hamstring Curl Exercise Guide
Exercise Profile
- Target
- Hamstrings
- Equipment
- Body weight
- Body Part
- Thighs
- Primary Muscle
- Hamstrings
- Secondary Muscles
- Calves, Gluteus Maximus
- Intensity
- high
- Category
- strength
- Skill Level
- advanced
- Estimated Calories
- 6.5
- Alternate Names
- Nordic Curl
Visualised Target Muscle Groups
Front
Back
How to: Nordic Hamstring Curl
- Kneel on a soft surface with your knees hip-width apart.
- Secure your ankles under a sturdy object or have a partner hold them.
- Keeping your body straight from your knees to your head, lower your torso forward toward the ground as slowly as possible.
- Use your hamstrings to pull yourself back to the starting position.
Common Mistakes
- Bending at the lower back instead of maintaining a straight line from head to knees.
- Allowing the knees to buckle inward during the movement.
- Rushing the movement instead of maintaining control.
Modifications
- Use a resistance band for assistance.
- Perform with a partner holding your ankles for support.
Tips
- Engage your core for better stability.
- Start with a lower range of motion if you're new to this exercise.
- Control your descent to maximize muscle engagement.
Nordic Hamstring Curl Alternatives
Tags
hamstrings
strength
fitness
bodyweight
leg workout
advanced
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