I know we all love leg day. Or at least, some of us do. However, I also know that many people stick with the same leg exercises they've always done.
Don't get me wrong ... Squats, lunges, and leg extensions are great, and I do them often. But, if you're looking for something new to try out, I have an exercise for you!
They're called nordic curls, and they're a great leg exercise for your hamstrings. Not only are they extremely challenging, but they're a also a great way to build leg strength.
Nordic curls are an exercise you can do to increase your performance across the board.
Let’s take a deeper look at what nordic curls are, how they can benefit you, and how to actually do them!
Benefits of Nordic Curls
Nordic curls are an exercise that come with a ton of benefits. No, it's not only good for increasing hamstring strength and size either.
So, let's take a look at some of the specific ways nordic curls can be beneficial.
For one, nordic curls can be great for improving the range of motion in your hamstrings.
Nordic curls could also be beneficial for runners too. I say this because stronger hamstrings can improve resilience to injury.
One study even shows that injury is as much as 51% less likely in soccer plays if nordic hamstring exercises are included in their injury prevention programming (1).
Super crazy, right?
Muscles Worked During Nordic Curls
There are many muscles involved in Nordic curls. These muscles can help to improve the strength of many muscles. This includes your lower back, glutes, hamstrings, calves, core, and many other stabilizing muscles in these areas.
More specifically, nordic curls are great for targeting these three muscle groups...
Hamstrings
Your hamstring muscles are responsible for bending and straightening your legs. These muscles include the biceps femoris, semimembranosus, and semitendinosus.
They help stabilize your legs and knees, keeping them healthy and intact.
Glutes
These muscles include the gluteus maximus, gluteus medius, and gluteus minimus. Your glutes help to carry out several everyday tasks ... Tasks like standing up, stabilizing your body, and walking.
Calves
These muscles include the gastrocnemius and soleus. Your calf muscles help stabilize your ankles and increase walking and running efficiency.
But enough about the muscles involved. How do you do Nordic curls?
How To Do Nordic Curls
Start in a kneeling position (I would recommend using a yoga mat or pad under your knees for comfort). From here, lock you ankles under a padded bar or strap to make sure you are stable.
Brace your core and engage your quads, glutes, and abs as you slowly lean your upper body forward. Lower your body as far as you can toward the ground. As you get close to the floor, use your arms to catch yourself.
From here, raise your torso back up to the starting position. That's one rep! Yes, they are hard.
You can also do these using a glute hamstring device (GHD) or a roman chair. However, these will be a slight variation.
Looking For Other Exercises or Help With Your Goals?
Nordic curls are a great exercise to add to your leg day or workout routine. A movement like this can help to keep you progressing in your fitness journey.
If you're looking for more leg exercises to get stronger, improve your performance, and look your best ... We have you covered! In fact, no matter what your fitness goals are, we can help.
That's why we developed the ultimate all-in-one tool for your fitness goals: The 1st Phorm App.
Not only will the app give you other great leg exercises, but also full workout programs catered to your goals. Plus, if you do have specific health or fitness goals, your workouts are only part of what it will take to reach them.
Another big component to earning results is your nutrition. Inside the 1st Phorm App, you'll get all the help you need there as well. You'll be connected with your very own certified advisor to program your nutrition, and offer support when you need it.
You'll even get the ability to track your food and measure your progress. That doesn't even include all the educational livestreams and videos you'll get on top of that!
But, if you have any additional questions, we're here to help! At 1st Phorm, we have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central.
Are you ready to earn the results you've always wanted? Download the 1st Phorm App to start crushing your goals now!
References:
(1) Al Attar, Wesam Saleh A et al. “Effect of Injury Prevention Programs that Include the Nordic Hamstring Exercise on Hamstring Injury Rates in Soccer Players: A Systematic Review and Meta-Analysis.” Sports medicine (Auckland, N.Z.) vol. 47,5 (2017): 907-916. doi:10.1007/s40279-016-0638-2
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