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Nordic hamstring curls without equipment
One advantage of Nordic Hamstring Curls is that you can perform this exercise without special equipment. Various items can be used to secure your legs, such as a barbell, a bed frame, a heater, or a Theraband for securing the lower legs.
Body position
To execute Nordic Hamstring Curls without equipment, it is necessary to secure the legs. The shins are clamped, while the thighs must remain freely movable to perform the Nordic Ham Curls correctly. Different household items or a Theraband can be used for fixation. In the starting position, kneel on the floor with an upright upper body, and the lower back has a slight curvature. You can cross your arms in front of your chest, and your gaze is directed forward.
Movement execution
To initiate the execution, lower the upper body, bringing the thighs and upper body into a horizontal line. Breathe in during this movement. In the final position, you can use your arms for support. Then, straighten your body without bending the back, exhaling in the process.
Stressed muscles and common mistakes
Additional insights into the engaged muscles and recurring errors during the execution of the Nordic Hamstring Curls without special equipment can be found on the Nordic Hamstring Curls page.
Alternative variants to Nordic Hamstring Curls without a device
To add more variety to your training, you have the option of trying similar exercises or other variations of Nordic Hamstring Curls without special equipment.
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