What muscles does Nordic Hamstrings Curls work?

The Nordic Hamstrings Curls primarily targets the Hamstrings, specifically the Outer Hamstring, Inner Hamstring. It also engages secondary muscles including Hips.

How often should I do Nordic Hamstrings Curls?

For optimal results, include Nordic Hamstrings Curls in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Nordic Hamstrings Curls?

To perform Nordic Hamstrings Curls, you will need body weight. This makes it an accessible exercise that can be done virtually anywhere without special equipment.

Is Nordic Hamstrings Curls suitable for beginners?

Yes, beginners can perform Nordic Hamstrings Curls with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Nordic Hamstrings Curls at home?

Yes, Nordic Hamstrings Curls can be performed at home with minimal equipment. Body Weight is typically accessible for home workouts.

Nordic Hamstrings Curls

Learn how to do the Nordic Hamstrings Curls with proper form, setup, and execution.

This body weight movement primarily targets hamstrings, including outer hamstring, inner hamstring.

How to Perform Nordic Hamstrings Curls

1
Kneel on the floor and have a partner hold your ankles down, or secure them under a pad.
2
Engage your abs, retract your shoulder blades, and take a breath.
3
Slowly lower your torso toward the floor by extending your knees, resisting the descent with your hamstrings.
4
Lower as far as you can control, then catch yourself with your hands if needed.
5
Drive yourself back up to the starting position by pulling with your hamstrings and exhale.
6
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.