Nordic Ham Curls on the device

To begin, position yourself in front of the designated equipment to train Nordic Hamstring Curls. Secure your legs under the pad, located in the area of the heels and lower calves. In the starting position, kneel on the seat pad, with your thighs pointing vertically upward. Your upper body is stretched forward in the initial position, either parallel to the floor or upright as an extension of your thighs. In one variation of Nordic Ham Curls, your gaze is directed downward.

During Nordic Hamstring Curls, you can hold your hands in various positions: in front of the chest, behind the head, or on the thighs. For beginners, positions in front of the chest or on the thighs are suitable. Executing the movement with the arms behind the head is suitable for advanced individuals, as it increases the level of difficulty.

Movement execution

Without hands on the floor. To initiate Nordic Hamstring Curls without hands on the floor, lower your upper body forward. Keep the upper body straight during the downward movement, inhaling as you descend. Lower the upper body as far down as you can maintain a straight spine. The head remains a natural extension of the spine. Your thighs move slightly forward and must support the upper body. Then exhale and bring the thighs back up.

During the execution of Nordic Hamstring Curls with hands on the ground, your upper body maintains an upright position. The movement mirrors the classic variation without additional support. However, the use of arms at the deepest point of the exercise allows for further lowering of the upper body.

Stressed muscles and common mistakes

For more information on the engaged muscle groups and common mistakes in training with Nordic Ham Curls on the machine, refer to the Nordic Hamstring Curls page.

Alternative variants to Nordic Ham Curls on the device

To diversify your training, you can also try similar exercises or additional variations of Nordic Ham Curls on the machine.