Bench Nordic Hamstring Curl
Build stronger hamstrings with this challenging leg curl! Targets your posterior chain for power and definition.
The Bench Nordic Hamstring Curl mainly works the hamstrings and glutes & hips, with help from the quads, lower back and calves / shins. You'll need: exercise bench.
Required Equipment
Bench Nordic Hamstring Curl Muscles Worked
Primary
Hamstrings; Glutes (gluteus maximus)
Secondary
Quads (quadriceps femoris); Spinal Erectors (erector spinae); Upper Calf (gastrocnemius)
Bench Nordic Hamstring Curl Variations and Alternatives
How to do the Bench Nordic Hamstring Curl
Inverse Leg Curl with Bench Pads
Optional: ankle straps or weights for added resistance
Positioning:
Begin by kneeling on the bench or padded surface. Position your knees on the pad, ensuring they are comfortable and supported.
If using ankle straps or weights, secure them around your ankles.
Keep your back straight and engage your core for stability throughout the exercise.
Movement Instructions:
Start with your body upright and your hands placed in front of you for balance.
Slowly lean forward, bending at your knees to lower your torso towards the bench. Keep your head neutral and avoid straining your neck.
As you lower your body, engage your hamstrings and glutes. You should feel the muscles in your thighs working.
Once your torso is parallel to the bench or as low as comfortable, pause for a moment.
Gradually return to the starting position by pushing through your knees and engaging your hamstrings to lift your body back up.
Repeat the movement for the desired number of repetitions, maintaining a controlled pace throughout to maximize effectiveness and reduce the risk of injury.
Tips:
Focus on using your leg muscles rather than relying on momentum to complete the movement.
Breathe out as you lift and breathe in as you lower.
If new to this exercise, start with a limited range of motion and gradually increase as you become more comfortable.
Bench Nordic Hamstring Curl FAQs
What muscles does the Bench Nordic Hamstring Curl work?
The Bench Nordic Hamstring Curl mainly works the hamstrings and glutes & hips, with help from the quads, lower back and calves / shins. The main muscles are the hamstrings and gluteus maximus.
What equipment do you need for the Bench Nordic Hamstring Curl?
Exercise bench.
What workout day should the Bench Nordic Hamstring Curl go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bench Nordic Hamstring Curl variations and alternatives?
Similar exercises include the Assisted Nordic Partner Curl, Assisted Partial-Range Nordic Partner Curl, Cable Assisted Nordic Curl and Incline Reverse Hyperextension.
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