Description

Nordic Hamsting Curls is an isolation exercise for the back of the thighs.

Exercise

Nordic Hamstring Curls

Type: Bilateral Rest: 180s Equipment: Körpergewicht

Tutorial

1

Kneel on the floor and wedge your feet under a wall bar or a Nordic hamstring machine.
2

Your knees are bent at a 90° angle and your body is in a line from your knees to your head.
3

Move your body slowly and in a controlled manner towards the floor by increasing the angle of your knee joints. Move forward so far that you can just maintain the tension in the back of your thighs and do not tip forward.
4

Move your body backwards until your knees are bent 90° again and you are in the starting position.
5

One repetition has now been completed. Repeat this process for the specified number of repetitions.

Tip

This exercise only consists of stretching and bending your knee joints. The rest of your body remains in one line.
You can also perform only the eccentric part of the movement. Move forward until you can no longer hold the tension and tip forward. Catch yourself with your hands on the floor so that you don't hit the ground.
If you don't have a wall bar or similar where you can clamp your legs, a training partner can also press your lower legs to the floor.