Nordic curl, the essential exercise for your hamstrings

The hamstring injuries are common among athletes of all levels. Yet this muscle, located at the back of the thigh, is often neglected during training. This is where the nordic curl takes action! Looking for an effective exercise to target the ischios? Discover the benefits of the nordic curl, its different variations and my advice on how to perform it optimally.

What is nordic curl?

The nordic curl, or nordic hamstring curl for its full name, is a eccentric isolation movement targeting the hamstrings. This bodyweight exercise is ideal for strengthening the back of the thighs.

The hamstring is the antagonist of the quadriceps. The two work together to extend and flex the leg.

Returning to the nordic curl, it targets the biceps femoris and semitendinosus muscles, two of the three portions of the hamstring. It enables optimal stretching of the muscle fibres. Exposed to a maximum load, these tissues become progressively more resistant.

In this sense, this little-known exercise is just as well suited to beginners as to experienced sportsmen and women with many years of practice behind them.

The benefits of Nordic curl

Several studies have examined the benefits of nordic ham curl. These include this one, published in 2015 in the scientific journal American Journal of Sports Medicine.

The researchers analyzed how the Nordic curl could prevent injuries hamstring injuries (contractures, strains, tears, etc.) in soccer players. They concluded that doing Nordic curls twice a week significantly reduced the chances of injury.

It's no coincidence, moreover, that this movement is very often included in the rehabilitation protocols proposed by physiotherapists following an injury.

In the context of a physical preparationNordic curl is therefore an excellent muscle-strengthening exercise. If you're involved in soccer, rugby, combat sports, skiing, athletics or running, it will help you to stay healthy for a long time to come.

How to do the nordic curl?

In its simplest version, you won't need to have any fitness equipment on hand.

In the starting position, kneel on the floor and keep your torso straight to achieve a 90 degree hip flexion. Your heels should be held firmly by another person. You can also wedge them under a piece of furniture or under a loaded barbell.

As slowly as possible, the aim is to hold the descent of your chest towards the floor, as if you didn't want to touch it. By controlling the movement, the aim is to stretch your fibers as much as possible. You'll feel the contraction of your posterior chain.

When you can no longer resist, place your hands on the floor to break your fall and return to the starting position.

Perform 4 sets of 10 to 15 reps.

You can do the nordic curl without machine anywhere: at home, in a gym or even in a hotel room if you're on the move.

In the weight room, you can do a nordic curl on the GHD (glute ham developper), a machine designed to work the ischios, glutes or lumbar.

Some rooms are even equipped with specific machines to do this exercise.

Variations of this exercise

A first nordic curl variant is to use a resistance band to relieve the weight of the body. This version is perfect for beginners who want to tone the back of their legs.

The rubber band simply needs to be attached to a support high up behind you and wrapped around your torso. Its role is to maintain the descent phase and help you get back up.

Finally, there is a variation of this exercise to work on the quadriceps The reverse nordic curl. The principle of this isolation movement is identical, except that you have to lean backwards. It's a good complement to the squat, press and leg extension.

To conclude

Nordic curl is undoubtedly one of the most popular best weight training exercises for hamstrings. It helps to prevent injuries, improve your sports performances and correct your posture. Accessible to all exercisers, it's easy to integrate into your leg day training program.