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- The Nordic curl is a strength exercise, which is performed from the lower body area and uses body weight to activate mainly the hamstring muscles.
- There are three hamstring muscles: biceps femoris, semimembranosus and semitendinosus. When performing the exercise these muscles work together, supporting the movement of the legs and stabilising the joints.
- In addition, there are other muscles that also participate as a result of the movement, among which are: the sartorius (inner thigh) and the glutes.
- On the other hand, the core area is involved with biceps and triceps work, and there is burning in the pectorals and deltoids as the chest and shoulder muscles are activated.
Index
How is it done?
In the Nordic curl, we work eccentrically on the legs.
It is a sequential exercise that can be performed with the assistance of a partner or using fixed equipment to anchor the lower legs.
Here’s how to develop the movements.
Option 1: assisted (with partner)
We will progress according to the ability developed to maintain a good technique in each series.
- Start in an upright kneeling position, with a pad or cushion underneath to support the knees.
We will ask a partner to hold our lower legs or ankles on the floor.
- Place your arms at your sides or crossed over your chest, tense your shoulders and hips. We then activate the hamstrings, glutes and core.
- Slowly lower yourself to the ground, keeping a straight line from your knees to your head. We should go down as much as possible using only the upper part of our legs. Then, place your hands in front of your body if necessary, to break your fall when you can no longer descend using only your legs.
The way down should be slow and controlled.
- We will use the strength of the arms to propel the upward movement and climb more easily to the starting position.
At the end of each repetition, the shoulders should end directly over the hips.
Option 2: without a partner
We can anchor the lower legs under a piece of equipment to ensure that the ankles remain stationary during execution.
Among the variants to be used are:
- Barbell: We load a barbell with weight plates on both sides and place it flat on the floor. We kneel in front of it, sliding our legs underneath in order to support them.
- Smith Machine: The bar of the machine is lowered all the way down to support and secure the feet. A pad should be used so that the ankles are comfortable against the bar.
Not all machines are suitable for this purpose.
- Pull-up machine: This equipment is ideal for securing the ankles during the Nordic Curl.
We adjust the thigh pads so that the lower legs slide securely underneath them while kneeling on the seat.
- Other gym items: Other options for securing ankles can be located in the gym. The water rowing bar or the lower rungs of the Swedish ladder may be the height needed, even the bottom of the weight rack could provide the correct height.
Benefits of the Nordic curl for your hamstrings
The Nordic curl is probably the most effective bodyweight exercise for strengthening and developing the hamstrings.
Here we explain the major benefits we can get from this exercise:
- It improves your strength: By maintaining a counter force to prevent falling, an eccentric contraction; which is one of the best ways to achieve muscle growth. In addition, working the hamstrings deep into the muscle tissue promotes maximum power and strength.
- Flexibility: The hamstrings are the muscles that facilitate movement for all kinds of exercises and daily activities. With the Nordic curl we focus the work on this muscle group, achieving greater flexibility with its development. It also contributes to performance in fast and braking sports, such as tennis, football or athletics, because the biceps femoris are related to the effectiveness of the braking and speed of the lower body.
- It prevents injuries: The Nordic curl helps to protect the hamstrings, by strengthening and lengthening them, so we can prevent injury. Because we use the negative phase of the movement, the muscle is stretched as we try to contract it and the hamstring is forced to lengthen to support the load.
Increase your muscle mass and get legs of steel
If you want to strengthen your legs more than ever, we have already introduced you to one of the best exercises you can do. But that’s not all, and as you well know, if you want to effectively develop your muscle mass, you need to provide the necessary nutrients.
We suggest you take the following supplementation scheme that will allow you to perform at your best and promote recovery and muscle mass gain:
- Pre-workout: try our stimulant-free pre-workout with nitric oxide precursors and Beta-Alanine and Creatine Monohydrate.
- Intra-workout: keep up the intensity during training with this sports drink based on rapidly assimilated carbohydrates and mineral salts.
- Post-workout: our “all-in-one” recovery product will guarantee you the necessary elements for the recovery process after exercise; with the latest generation carbohydrates (with Cluster Dextrin®), Hydrolysed Whey Protein, and mineral salts (Calcium, Sodium, Magnesium, Potassium and Chlorine).
Related Entries
- We recommend that you also add these exercises to strengthen your legs.
- How hamstring injuries in football are treated: we tell you about it in this post.
- Another exercise you should do: Curl Jefferson.
