The Nordic hamstring curls aka inverse leg curl or Nordic ham curl are a great workout if you want to activate and strengthen your hamstrings, quadriceps, and glutes. This exercise is one of the most underutilized techniques in the gym. This workout involves the entire body because you will need to carry your own body weight to activate your lower body muscles.
Learn everything about this super fitness exercise.
Nordic hamstring curls: The How
To execute this exercise, you’ll need a partner or an immovable object where you can rest your lower legs or ankles.
1st step: Get down on your knees. It is important to place knee pads or something to protect your knees from the ground because you’ll be putting a lot of tension into them.
2nd step: Ask a gym buddy or a partner to anchor your legs in place or place them under an immovable object like a heavy barbell. Make sure that your knees are aligned with your feet and ankles.
3rd step: Keep your head and neck in neutral positions and your shoulders should be in line with your hips. Keep a straight face and avoid slouching or arching your back.
4th step: Now, time for the key movement. While carrying your body weight using force from your anchored legs, slowly lower your body to the ground. Make sure to keep your body straight. Place both your arms by your side and keep them straight. When your body is about to reach the ground, you can use your hands to catch yourself if you’re no longer able to support your body.
5th step: Next up, bring your body back up to the starting position. You can use your arms to get you elevated but you need to use your legs to pull you right back up.
That’s it. Think of it as doing a push-up, but in reverse and using your legs for force. You can practice the Nordic hamstring curls with a resistance band to help you hold your body in place. Once you master the form and technique, get rid of the band.
Benefits of the Nordic hamstring curls
Improve speed and reduce the risk of injuries in the hamstrings
Strengthening your hamstrings means boosting your speed and at the same time protecting yourself from injuries. This exercise can strengthen an individual’s leg power and torque giving him or her stronger acceleration and running power. It is not just about improving one’s speed. It is also increasing one’s leg stamina to run longer.
Enhance your range of motion
The Nordic hamstring curl is also a great exercise to improve flexibility and mobility throughout your body. This exercise allows your body to perform in a very optimal position that activates key muscles in your lower body. This exercise improves your hip flexor, hip extension, and knee flexion strength.
Compliments about other exercises and activities
This exercise is perfect if you are an athlete engaged in a game that requires a lot of running and sudden bursts of sprinting like football or soccer. When your hamstring muscles are tight and weak, then you are vulnerable to injuries when doing sports. The Nordic hamstring curl releases tension from your muscles and allows better circulation. This will then allow you to perform at your very best.
Take care of your leg health. Your legs are one of your greatest assets so make sure that they are performing optimally every time. Keep in mind that taking care of your legs depends not only on exercise. Also, be mindful of your diet. Think of the food you put inside you and whether it is good for you or not.