Nordic hamstring curl
| Primary muscle group: | Legs |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
101
Avg. reps/set
Popularity
* Based on data from the Blaze community
Description
- 1Position yourself on your knees and anchor the back of your heels under a bench or barbell, ensuring your feet are dorsally flexed (toes pointing up to your shins).
- 2Slightly flex your hips and cross your arms over your chest, or keep them by your sides.
- 3Inhale deeply and slowly let your body fall forward, controlling your descent with your hamstrings.
- 4Upon reaching the bottom, catch your body with your arms and perform a knee push-up to lower your torso to the floor.
- 5Exhale as you push your torso up just enough for your hamstrings to engage again and pull your body back to a vertical position.
- 6Repeat the exercise for the prescribed number of repetitions, maintaining control and proper form throughout.
Tips & Tricks
Engage Your Core: Keep your core tight throughout the movement. This will help maintain a straight line from your head to your knees and prevent excessive arching or dipping of your back.
Use Assistance if Needed: If you find the exercise too challenging at first, use a resistance band attached to a fixed point in front of you. This can help control the descent and make the exercise more manageable.
Start Slow: Focus on controlling the movement as you lower yourself. Try to go as slowly as possible to maximize muscle engagement and eccentric strength development.
Avoid Overextending: Make sure not to hyperextend your back as you descend. Keep your body straight and avoid bending at the hips.
Gradual Progression: Begin with fewer repetitions and gradually increase as you become more comfortable and stronger. Quality over quantity is key.
Spotter Support: If possible, have a training partner hold your ankles securely. This not only offers stability but can also provide a confidence boost, allowing you to focus entirely on the exercise.
Mind Your Knees: Place a mat or towel under your knees for added comfort. This cushion can make the exercise more comfortable, especially if you're performing it on a hard surface.
Breathe Consistently: Maintain steady breathing throughout the exercise. Inhale as you lower yourself down and exhale as you push back up.
Posture Check: Every once in a while, record your form or check in a mirror to ensure you're maintaining proper alignment.Warm Up: Always warm up properly before doing this exercise to avoid straining your hamstrings. A good warm-up prepares your muscles for the intense effort required.
Track in the Blaze App
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