Nordic hamstring curl

Exercise overview

Primary muscle group: Legs

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 17

Description: Position 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). Slightly flex your hips and cross your arms over your chest, or keep them by your sides. Inhale deeply and slowly let your body fall forward, controlling your descent with your hamstrings. Upon reaching the bottom, catch your body with your arms and perform a knee push-up to lower your torso to the floor. Exhale as you push your torso up just enough for your hamstrings to engage again and pull your body back to a vertical position. Repeat the exercise for the prescribed number of repetitions, maintaining control and proper form throughout.

Exercise ID: 00522

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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