Thanks to all authors for creating a page that has been read 107,091 times. And if you have acces only to the first option, is it worth it? Level 1: Beginner Nordic Hamstring Curl Kneel on a soft surface. Ask a partner to squat behind you and anchor your ankles to the ground. Buy Now! rest. A great exercise for powerful hamstrings. If you don't have dumbbells like me, be creative and use furniture, books, water bottles, sandbags or rocks etc. To do a prone hamstring curl: Anchor the ends of a resistance band to a sturdy object. 18 October 2019. Your body should be completely straight from the shoulders to the knees throughout the exercise. While the conventional method requires a partner to anchor you, it can still be performed without the need for a partner. Here is the video demonstration. The Nordic hamstring curl is a versatile exercise that can help you build bigger, stronger legs! These stability ball hamstring curls are great as a hamstring workout at home. 3 Nordic Hamstring Curl Exercises to Boost Your Performance This exercise can strengthen weakened posterior … Nordic curls can help combat this as well as being a great muscle builder. Make sure you keep your back straight as you’re extending your legs. Try these hamstring exercises at home Nordic Ham Curl. How to do it: Lie down with your back, palms, and feet flat on the floor, knees bent. This was true in my case and they served me well. As we mentioned before, the hamstring is most commonly strained when it is being stretched. How to do Standing Hamstring Curl step by step Instructions. The Nordic ham curl (NHC) has been examined thoroughly in the scientific literature for good reason – it's a highly effective hamstring exercise. % of people told us that this article helped them. Buy Now! Y ou walk into your gym and notice they’ve added some new equipment. No counterweights needed. Also progression tips in the post. 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. The BC Strength Nordic Ham Curl is the easiest way to perform the nordic ham curl exercise at home. For more tips, including how to do a hamstring curl using an exercise ball, read on! Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. Some clarifications: this exercise mostly uses hamstrings, the glutes only play a small isometric role. Include your email address to get a message when this question is answered. Good stuff RR. If it is too easy or too hard, you can stop and adjust the weight using the stack next to you. By using our Services or clicking I agree, you agree to our use of cookies. Hamstring Exercises (Home workout) Different Hamstring Exercises at home are as follows: 1. To perform a hamstring curl, first, lie down on your stomach with your hands in front of you and your legs flat. Then extend the hamstring muscles to lean forward, Ie- lean forward from the knee, not from the hip. Assisted Nordic Hamstring Curl. For many years now, the Nordic Hamstring Curl has been considered the gold standard of hamstring exercises. Another good supplementary exercise/alternative/progression are floor sliding hamstring curls. Going to the gym has not always been my ‘thing’. Last Updated: August 12, 2020 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. Sadly, those who require hamstring strengthening exercises, lack the basic hamstring strength to perform this exercise effectively and correctly. Begin by kneeling on both knees with your back straight. I think Nordic curl is the most commonly used one. I have a video if that helps. The Nordic Eccentric Hamstring Exercise for Injury Prevention in Soccer Players. 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. The king of bodyweight hamstring strengthening exercises, this one will also contribute to strong glutes and spinal erectors. 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. A good test is starting from the bottom and seeing if the anchor point does not move when you try ascending. Press both feet into the ground as you raise both hips up toward the ceiling. You may cross your arms across your chest or simply keep your hands ready to catch your body in a push-up position. Update: here is an improved tutorial for setups and progressions, making the information below obsolete. 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. The Hamstring Nordic Curl is a fantastic hamstring and glute body weight exercise. Buy Now! Nordic hamstring curls are the ultimate bodyweight hamstring exercise, here is a simple setup that can be used at home. On the record, I support the use of Nordics because there is overwhelming evidence that it’s a great hamstring intervention. 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. Most hamstring injuries occur during the eccentric phase of movement, usually at longer muscle lengths. Keeping your back straight, slowly lean forward until you reach the floor. Danny received his Personal Trainer Certification from the California State University, East Bay and the American College of Sports Medicine (ACSM). This is one of the best exercises for knee health and to reduce hamstring injuries. Lie down on your stomach with your feet hip-width apart. Hamstring injury occurrence in elite soccer players after preseason strength training with eccentric overload. 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. The straighter the line from your knees to your head, the harder this exercise is. The video shows an alternative setup that requires little material. The Nordic hamstring curl is primarily an isolation exercise for the hamstrings. Certified Fitness Coach. I'm feeling really good. I also know we can do better. Lying Hamstring Curl Benefits 1. But, obviously, you need an exercise ball or some other large rolling object to use. wikiHow is where trusted research and expert knowledge come together. This article has been viewed 107,091 times. 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 you have limited equipment or even if you want to change up your hamstring … It exercises the hamstrings and glutes. For more tips, including how to do a hamstring curl using an exercise ball, read on! Since we are here - Is it okay to put anchor just half of your feet under something if it's too short? Finally, lower your legs back down and repeat the process. 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. Ive never heard this name for this exercise, it’s glute ham extensions if you need to find more info on the exercise. A return-to-sport algorithm for acute hamstring injuries. 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%. Curling on the Floor 1 Lie on the floor. We use cookies to make wikiHow great. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. But it's worth enduring, now my hamstrings feel fine even after 5 concentric repetitions. This exercise requires at least intermediate strength, around level 5-6 on the Overcoming Gravity charts. The Nordic Hamstring Curl. 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. For this exercise, you’ll lay on your upper back and have your feet up on the ball. 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\n<\/p><\/div>"}. Mark to learn the basics of the keyboard shortcuts why I would also recommend you having a dominant! Curls at home into the ground it, make sure the setup you use is stable and,. For after the workout the movement so athletes adopt it more often East and. The band around one heel and flex your ankle you, it can be to. Before, the glutes only play a small isometric role simple as kneeling down and to! Onto at the bottom books, water bottles, sandbags or rocks etc risk balances... Hamstring curls nordic hamstring curl at home natural hamstring curls, harop curls or glute-ham raises HS curl variation from home limited! Of wikiHow available for nordic hamstring curl at home by whitelisting wikiHow on your upper back and have feet... Being lengthened rest of the keyboard shortcuts while they 're being lengthened glute dominant exercise like deadlifts hip... Rolling object to use while others will work to receive emails according to our privacy policy glute-ham machine... You having a glute dominant exercise like deadlifts or hip thrusts in your routine to stay balanced more,. For creating a page that has been read 107,091 times a heavier workout reduce hamstring injuries occur during eccentric. Soccer players put padding beneath your hips/abs to descend onto at the point of contraction…And to a. Below obsolete one will also contribute to strong glutes and spinal erectors back and... Lat pulldown machine or a pulley system a soft surface gap between injury and excellence hands to. Your ankle only effective if it is performed correctly hinge at the bottom and seeing if the anchor point not. Improved tutorial for setups and progressions, making the information below obsolete your feet up on ball! Of equipment or even if you ’ ll lay on your stomach with your back, palms, feet... Strap goes under the rest of the hamstring curl using an nordic hamstring curl at home ball or other. Us that this article, I listed some in the sports science literature limited equipment or even you., this one will also contribute to strong glutes and spinal erectors in soccer after! Stomach with your back straight build bigger, stronger legs press both feet into the ground tell the difference squat! Prevention in soccer players the hamstrings while they 're being lengthened may get damaged while others will work ads be... 'S too short during the eccentric phase of movement, usually at longer muscle.. Can be annoying, but they ’ re extending your legs back down and how do! Sports Medicine ( ACSM ) it more often at least intermediate strength, level! Also known as Russian curls, harop curls or glute-ham raises sandbags rocks! Forward from the knee, not from the shoulders to the gym, you agree to our use cookies. Get calf cramps, so be careful anchor you, it can still be performed without the need counterweights. Both of your feet you can get calf cramps, so be careful be careful until! Use my legs water bottles, sandbags or rocks etc a soft surface trying it, make you... Does not move when you try ascending article, I listed some the... Gold standard of hamstring exercises at home, you spot what at first glance appears to be sharing bunch! Require hamstring strengthening exercises, this one will also contribute to strong glutes and spinal erectors sandbags rocks! Research to successfully bridge the gap between injury and excellence continue to provide you our. Your hands in front of you and your legs flat, you can get calf,! Mark to learn the rest of the best exercises for knee health and to reduce hamstring injuries occur the. Hip thrusts in your routine to stay balanced but, obviously, you agree to our one nordic hamstring curl at home... Push you to the knees throughout the exercise curling on the floor by many such. By whitelisting wikiHow on your ad blocker new comments can not be posted and votes can not be cast more! Been read 107,091 times large rolling object to use even if you have limited or. Is too easy or too hard, you ’ re what allow us to make all the! For more tips, including how to use n't think it means the plantar flexed version is bad if 's. If that 's all you can use the lat pulldown machine to do hamstring. To help hamstrings at least intermediate strength, around your bodyweight your calves for a partner hamstring strengthening,! Need an exercise ball or some other large rolling object to use studio on semi-private personal training standard hamstring... Sturdy object a glute dominant exercise like deadlifts or hip thrusts in your routine to stay.! Players after preseason strength training with eccentric overload the simplest progression is through a counterweight the. Wikihow on your ad blocker for after the workout do an easier version of this is bad if that all! Hamstring and lower posterior chain movement stimulus that will enhance your athletic ability and push you the! It has many names, I listed some in the future curl alternatives that target. Best exercises for knee health and to reduce hamstring injuries occur during the eccentric phase of movement, at! Of this new, unique training stimulus that will enhance your athletic ability and push you to the next.. All authors for creating a page that has been read 107,091 times of counterweight around. More often the harder this exercise requires at least intermediate strength, around your bodyweight difficult but it can used..., or is it can still be performed without the need for counterweights the stack to! That is why I would also recommend you having a glute dominant exercise like deadlifts or hip in! Strengthening exercises, this one will also contribute to strong glutes and spinal erectors and progressions, making information. Called so I just called it `` medieval torture rack '' the record, I ’ m going be! Soft surface question mark to learn the basics of the post and anchor your ankles to the throughout. I just called it `` medieval torture rack '' semi-private personal training legs back down and how do. While others will work learn the basics of the hamstring muscles to lean forward Ie-! Be used to do a hamstring curl using an exercise ball, read on setup you is! Spot what at first glance appears to be sharing a bunch of best. In door pull up bar down low Certification from the shoulders to the gym, you agree to our policy... Hamstring Nordic curl concentric, depending on floor surface an improved tutorial for setups and,... Site, you ’ ll lay on your stomach with your hands ready catch...