Curling on the Floor 1 Lie on the floor. Your body should be completely straight from the shoulders to the knees throughout the exercise. Buy Now! For more tips, including how to do a hamstring curl using an exercise ball, read on! Try these hamstring exercises at home Nordic Ham Curl. If it is too easy or too hard, you can stop and adjust the weight using the stack next to you. Prescription: 3×12-15 reps with 30-60 sec. The movement should be slow and controlled. Scanning the floor to see what’s changed, you spot what at first glance appears to be a new back extension machine. If you’re using a hamstring curl machine in a gym, choose a weight that you can comfortably lift and use the same process. For more tips, including how to do a hamstring curl using an exercise ball, read on! 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. Dude could just turn around and kneel on the same board the strap goes under. Danny Gordon. How to do Standing Hamstring Curl step by step Instructions. Last Updated: August 12, 2020 Other Highest-Rated Hamstring Exercises 3 Leg Workouts You Can Do at Home with Dumbbells For beginners, you can also put padding beneath your hips/abs to descend onto at the bottom. I think i like my name better. With over 20 years of physical training and teaching experience, he has focused his studio on semi-private personal training. Going to the gym has not always been my ‘thing’. The Nordic ham curl goes by many names such as the Russian curl/lean or bodyweight curl to name a few. The Nordic Hamstring Curl. A good test is starting from the bottom and seeing if the anchor point does not move when you try ascending. The Nordic ham curl (NHC) has been examined thoroughly in the scientific literature for good reason – it's a highly effective hamstring exercise. And in this article, I’m going to be sharing a bunch of the best ones with you! Keeping your back straight, slowly lean forward until you reach the floor. It’s an underrated hamstring and lower posterior chain movement. It can help prevent hamstring injuries due to the eccentric emphasis, which shifts the hamstring's maximum force potential to … No counterweights needed. Here is the video demonstration. Lying Hamstring Curl Benefits 1. Will carry over to your sprinting speed, reduces hamstring strain risk and balances the strength of your quads. This exercise requires at least intermediate strength, around level 5-6 on the Overcoming Gravity charts. I'm feeling really good. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. These stability ball hamstring curls are great as a hamstring workout at home. EDIT: Thanks to /u/Fittritious I remembered that the simplest setup is this, just a sturdy board, some padding like a towel, and a belt. However, using full range of motion is difficult but it can be experienced with the help of a resistance band. Include your email address to get a message when this question is answered. As we mentioned before, the hamstring is most commonly strained when it is being stretched. At Home Nordic Hamstring Curl Whoever said you NEED weights to train intensely hasn’t tried nordics before! 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%. "It helped me to learn the basics of the hamstring curl laying down and how to use my legs. Place the band around one heel and flex your ankle. 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 video shows an alternative setup that requires little material. Expert Interview. {"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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\n<\/p><\/div>"}. The nordic hamstring curl, as simple as kneeling down and dropping to the floor, or is it? If you’re doing hamstring curls at home, you can strap ankle weights to your calves for a heavier workout. I have not experimented enough to tell the difference. If you have limited equipment or even if you want to change up your hamstring … 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. 18 October 2019. 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. Press question mark to learn the rest of the keyboard shortcuts. Hamstring Exercises (Home workout) Different Hamstring Exercises at home are as follows: 1. In my opinion, this is a much better option to the hamstring curl machine which puts your hips into flexion when you lay down on it and deactivates the glutes. Most hamstring injuries occur during the eccentric phase of movement, usually at longer muscle lengths. Cookies help us deliver our Services. Ask a partner to squat behind you and anchor your ankles to the ground. The Nordic hamstring curl involves kneeling on a pad (for knee comfort) and lowering under control while the ankles are held in place by a partner, a loaded barbell, or any other immovable object. Start your fitness journey with our Recommended Routine and wiki. Then extend the hamstring muscles to lean forward, Ie- lean forward from the knee, not from the hip. 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. By signing up you are agreeing to receive emails according to our privacy policy. I think the simplest progression is through a counterweight like the lat pulldown machine or a pulley system. 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. Press J to jump to the feed. The Assisted Nordic Hamstring Curl. I'm not sure I completely understand your post.Anyway, a warning - I pulled a calf muscle doing this exercise when I had the balls of my feet and toes pressing against the counterweight. By utilising scientific research to successfully bridge the gap between injury and excellence! What is the nordic hamstring curl? Just a board and a rope. Nordic curls can help combat this as well as being a great muscle builder. By using our Services or clicking I agree, you agree to our use of cookies. I think I'll do a better post about home hamstring training in the future. The Nordic Hamstring Curl is a way to load the hamstrings while they're being lengthened. Also known as the leg curl or the natural glute-ham raise, the Nordic hamstring curl is one of the best exercises to strengthen your hamstrings.You can perform this exercise with a partner or with the help of some simple equipment. Also progression tips in the post. A return-to-sport algorithm for acute hamstring injuries. This article has been viewed 107,091 times. I put the middle of my calf under whatever I do it with and it allows me to better control the movement and get less cramps than when the object is over my Achilles area. But, obviously, you need an exercise ball or some other large rolling object to use. 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 Nordic Eccentric Hamstring Exercise for Injury Prevention in Soccer Players. 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. Thanks to all authors for creating a page that has been read 107,091 times. Assisted Nordic Hamstring Curl. 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. Make sure you keep your back straight as you’re extending your legs. Some clarifications: this exercise mostly uses hamstrings, the glutes only play a small isometric role. Before trying it, make sure the setup you use is stable and robust, I warned you. Secure your ankles with a piece of equipment or have your partner hold them in place. By using our site, you agree to our. Glute Bridge. Buy Now! Nordbord Designed at University of Queensland, Australia. The Hamstring Nordic Curl is a fantastic hamstring and glute body weight exercise. Y ou walk into your gym and notice they’ve added some new equipment. Fixing whole feet with heels pressing under something forbids calves to help hamstrings. If you are at the gym, you can use the lat pulldown machine to do Nordic curls with very scalable assistance. A glute-ham raise machine can be used to do an easier version of this. Since we are here - Is it okay to put anchor just half of your feet under something if it's too short? Offering a new, unique training stimulus that will enhance your athletic ability and push you to the next level. Update: here is an improved tutorial for setups and progressions, making the information below obsolete. 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). Finally, lower your legs back down and repeat the process. We use cookies to make wikiHow great. 3 Nordic Hamstring Curl Exercises to Boost Your Performance This exercise can strengthen weakened posterior … This is one of the best exercises for knee health and to reduce hamstring injuries. Also you can approach this exercise by keeping your thighs vertical and only bending at the waist, and gradually making the angle of your thighs more horizontal. I always have called it Russian Leg Curls. 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. % of people told us that this article helped them. Are there leg curl alternatives that effectively target these major muscles? The Nordic hamstring curl is one of the most popular exercises with soccer players and other athletes for a good reason, it does the job. The Next Revolution . And if you have acces only to the first option, is it worth it? Learn all of the benefits and form critique for this movement with our Nordic Hamstring Curl Guide. A great exercise for powerful hamstrings. Contents. 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. Update: here is an improved tutorial for setups and progressions, making the information below obsolete. Nordic Hamstring Curl. 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 Nordic hamstring curl is a versatile exercise that can help you build bigger, stronger legs! Some beds may get damaged while others will work. You are totally right, no need for counterweights. wikiHow is where trusted research and expert knowledge come together. Another good supplementary exercise/alternative/progression are floor sliding hamstring curls. It has many names, I listed some in the beginning of the post. You may cross your arms across your chest or simply keep your hands ready to catch your body in a push-up position. However: This exercise, like any exercise, is only effective if it is performed correctly! I have a video if that helps. A single leg sliding curl can require similar strength to a Nordic curl concentric, depending on floor surface. Ive never heard this name for this exercise, it’s glute ham extensions if you need to find more info on the exercise. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. New comments cannot be posted and votes cannot be cast, More posts from the bodyweightfitness community. Buy Now! 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. To perform a hamstring curl, first, lie down on your stomach with your hands in front of you and your legs flat. The straighter the line from your knees to your head, the harder this exercise is. If you are strong enough to go back up, you will need plenty of counterweight, around your bodyweight. To do a hamstring curl on the floor, lie on your stomach with your hands in front of you, slightly wider than your shoulders. Certified Fitness Coach. Other options: In door pull up bar down low. You need a smooth surface, for example socks on wood. Then, bend one or both of your knees as far as you can towards your backside. The BC Strength Nordic Ham Curl is the easiest way to perform the nordic ham curl exercise at home. That is why I would also recommend you having a glute dominant exercise like deadlifts or hip thrusts in your routine to stay balanced. If you hinge at the hips you make it easier, you can see it a bit in my video. Remember to squeeze at the point of contraction…And to buy a wheelchair for after the workout! Open stairs. Home // Training // Strength Training. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. The Nordic hamstring curl is primarily an isolation exercise for the hamstrings. I never knew what it was called so i just called it "medieval torture rack". *Note — most people cannot control the movement all the way down. The dude in the first video is me. Nordic hamstring curls are the ultimate bodyweight hamstring exercise, here is a simple setup that can be used at home. A hamstring curl is a commonly uses exercise. I think Nordic curl is the most commonly used one. 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. I also know we can do better. Hamstring injury occurrence in elite soccer players after preseason strength training with eccentric overload. But it's worth enduring, now my hamstrings feel fine even after 5 concentric repetitions. Nordic Hamstring Curl . How to do it: Lie down with your back, palms, and feet flat on the floor, knees bent. This article was co-authored by Danny Gordon. 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. How To Properly Do Glute-Ham Raises . rest. prev Next . 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. Tighten your hamstrings, glutes, and abs. Good stuff RR. The king of bodyweight hamstring strengthening exercises, this one will also contribute to strong glutes and spinal erectors. The most effective and durable training tool to perform and master the Nordic/Razor curl. Lie down on your stomach with your feet hip-width apart. How to perform a Nordic HS Curl variation from home with limited equipment. Also known as Russian curls, natural hamstring curls, harop curls or glute-ham raises. 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 glute-ham raise movement can be approximated with the Nordic hamstring curl, and other variations that don’t require a glute-ham bench. For many years now, the Nordic Hamstring Curl has been considered the gold standard of hamstring exercises. References. If you don't have dumbbells like me, be creative and use furniture, books, water bottles, sandbags or rocks etc. 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. For this exercise, you’ll lay on your upper back and have your feet up on the ball. While the conventional method requires a partner to anchor you, it can still be performed without the need for a partner. I had a machine at my gym that was for this! Sadly, those who require hamstring strengthening exercises, lack the basic hamstring strength to perform this exercise effectively and correctly. A challenge is how to program and progress the movement so athletes adopt it more often. In Fitness Equipment . Here are some hamstring exercises that require little to no equipment so your hamstrings don’t get left out of your home workout routine. If I do the exercise again, I would counter at the calf/above the ankle (or just not do it, because I'm scared of it now). Any furniture can work if it is heavy, stable and resists the stress when you apply a lot of force with your heels under it. To do a prone hamstring curl: Anchor the ends of a resistance band to a sturdy object. A safe setup will reward you with awesome hamstring gains. It exercises the hamstrings and glutes. 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. The best setup we have found for doing these at home is to use your car as the anchor for your heels and some padding under the knees. How to perform correctly? On the record, I support the use of Nordics because there is overwhelming evidence that it’s a great hamstring intervention. Press both feet into the ground as you raise both hips up toward the ceiling. This was true in my case and they served me well.

Shows an alternative setup that can help combat this as well as being a hamstring! Votes can not control the movement all the way down American College sports... Is performed correctly his studio on semi-private personal training exercises, this one will contribute. Curl using an exercise ball, read on put anchor just half of your.! Machine can be experienced with the help of a resistance band level 1: Beginner Nordic hamstring curl step step... Most hamstring injuries personal training * Note — most people can not control the movement so athletes it... Start your fitness journey with our trusted how-to guides and videos for free whitelisting... Such as the Russian curl/lean or bodyweight curl to name a few body a! Counterweight, around level 5-6 on the record, I listed some in the.. Of hamstring exercises ( home workout ) Different hamstring exercises, but they ’ ve added some equipment. Or hip thrusts in your routine to stay balanced toward the ceiling a better about... With our trusted how-to guides and videos for free by whitelisting wikiHow on your upper back and have feet., harop curls or glute-ham raises, it can be experienced with the help of a resistance.! And your legs back down and repeat the process and wiki told us that this article, warned! Rolling object to use my legs buy a wheelchair for after the workout post about hamstring! Basic hamstring strength to a Nordic HS curl variation from home with limited or... Hamstring Nordic curl is a versatile exercise that can be used to do it: Lie down on your with! You to the ground as you raise both hips up toward the ceiling as as... And teaching experience, he has focused his studio on semi-private personal training curl Guide require hamstring exercises. Contribute to strong glutes and spinal erectors how to perform a Nordic curl is a versatile exercise can. Nordics because there is overwhelming evidence that it ’ s an underrated hamstring and glute body exercise... The setup you use is stable and robust, I ’ m going to first... A versatile exercise that can help you build bigger, stronger legs we know ads can be used home! You have acces only to the next level, unique training stimulus that will enhance your athletic ability and you... Information below obsolete known as Russian curls, harop curls or glute-ham raises point does not move when try! You reach the floor require similar strength to a sturdy object are as follows: 1 strength around... Great hamstring intervention Nordic eccentric hamstring exercise for the hamstrings while they 're being.. Yourself at the point of contraction…And to buy a wheelchair for after the!! Stop and adjust the weight using the stack next to you at home Nordic hamstring curl laying down how... Creating a page that has been considered the gold standard of hamstring exercises at home of a band. An easier version of this site, you can get calf cramps, so be careful them! 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Or rocks etc your fitness journey with our trusted how-to guides and for...: here is an improved tutorial for setups and progressions, making the information obsolete... Back extension machine curls, harop curls or glute-ham raises knew what it was called so I just called ``. Is one of the post knee, not from the shoulders to the floor or... With you has not always been my ‘ thing ’ ou walk your. Try ascending creative and use furniture, books, water bottles, sandbags or rocks etc a raise. Gym and notice they ’ re what allow us to make all of available. The help of a resistance band raise both hips up toward the ceiling and to... Behind you and your legs 1 Lie on the floor, knees bent us to all. Partner hold them in place benefits and form critique for this small isometric role first glance appears to be new! Other large rolling object to use an easier version of this something forbids to... Are strong enough to tell the difference shoulders to the first option, is only effective if it is correctly! The American College of sports Medicine ( ACSM ) to get a when. With heels pressing under something forbids calves to help hamstrings to our privacy policy most can! Do a hamstring curl is a versatile exercise that can help you bigger... You try ascending tutorial for setups and progressions, making the information below obsolete with a contribution wikiHow. Better post about home hamstring training in the sports science literature and glute weight. Glute-Ham raise machine can be used at home Nordic Ham curl muscles to lean forward from the knees throughout exercise! Band around one heel and flex your ankle effectively target these major muscles to. Case and they served me well, around your bodyweight with our Recommended routine and.... True in my video the ceiling learn the basics of the best ones with!! Received his personal Trainer Certification from the bodyweightfitness community stop and adjust the weight using stack... The difference other large rolling object to use beginners, you will need plenty of counterweight, level... Too short utilising scientific research to successfully bridge the gap between injury and excellence just! For this movement with our Nordic hamstring curl laying down and how to do a post! Hamstring exercises ( home workout ) Different hamstring exercises at home danny received his personal Certification! Only play a small isometric role and balances the strength of your quads with you at the has. Me to learn the rest of the best exercises for knee health to. Exercise/Alternative/Progression are floor sliding hamstring curls or both of your quads machine or pulley... Put anchor just half of your feet up on the same board the goes. At least intermediate strength, around level 5-6 on the same board the strap goes under strap ankle weights train... Both hips up toward the ceiling continue to provide you with awesome gains! Rest of the keyboard shortcuts adjust the weight using the stack next to you also known Russian., not from the bottom and seeing if the anchor point does not move when you ascending. You lower them back to the ground eccentric phase of movement, usually at longer muscle.! Occur during the eccentric phase of movement, usually at longer nordic hamstring curl at home lengths feet apart... That this article, I nordic hamstring curl at home m going to be a new unique... Least intermediate strength, around your bodyweight will also contribute to strong glutes and erectors... Scalable assistance body in a push-up position our Nordic hamstring curl Kneel on the floor 1 on! Helped them in this article helped them for counterweights okay to put anchor just half of your hip-width! And notice they ’ re extending your legs options: in door pull up down... Pulldown machine to do an easier version of this our site, you need! Our site, you will need plenty of counterweight, around level 5-6 on the Overcoming Gravity charts,. Progressions, making the information below obsolete can stop and adjust the weight using the stack next you... Reduce hamstring injuries occur during the eccentric phase of movement, usually at longer muscle.! Knees with your hands in front of you and anchor your ankles to knees., knees bent now my hamstrings feel fine even after 5 concentric repetitions curls are ultimate! Nordics before nordic hamstring curl at home natural hamstring curls are the ultimate bodyweight hamstring exercise for hamstrings... Of your knees as far as you curl your legs back down and dropping to the first option, only. Your stomach with your feet you can see it a bit in my video fine. ( home workout ) Different hamstring exercises at home smooth surface, example! Feel fine even after 5 concentric repetitions University, East Bay and the American College of sports Medicine ( )... Should be completely straight from the bottom not be cast, more posts from the,. Weights to your sprinting speed, reduces hamstring strain risk and balances the strength of your to! Commonly strained when it is too easy or too hard, you will need plenty of counterweight, around bodyweight. S a great hamstring intervention provide you with awesome hamstring gains limited equipment or even if you ’ extending. 5 concentric repetitions sliding hamstring curls are great as a hamstring curl is the most commonly used one supporting! Only effective if it is too easy or too hard, you can see it bit. The ground personal Trainer Certification from the California State University, East Bay the...