Nordic Hamstring Curl: Alternatives

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1. Assisted Nordic Hamstring Curl​

In the assisted Nordic hamstring curl, you wrap one end of a resistance band around something sturdy several feet above your head (a chin-up bar, for example) and the other around your chest. This means that the band supports some of your weight as you perform the exercise, effectively making your body lighter and the exercise easier to perform.

The benefit of the assisted Nordic hamstring curl is that it allows you to train your hamstrings with a similar movement to the regular Nordic curl, even when you’re not strong enough to do the exercise with your body weight. This helps you develop the strength you need to perform Nordic curls unaided.

2. Razor Curl​

The razor curl is a bodyweight exercise that trains the hamstrings and glutes similarly to the Nordic curl. The downside of the razor curl is that it requires a glute ham developer, or GHD, which is a specialized piece of equipment that few commercial gyms have.

3. Seated Leg Curl​

The leg curl is a great exercise for strengthening your hamstrings, especially the biceps femoris and semitendinosus muscles. Furthermore, because it involves a machine, it’s easier to learn and perform than the Nordic hamstring curl, making it a good option for people who are new to weightlifting and don’t have the strength to perform the Nordic curl (yet!).

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FAQ #1: Can you make a DIY Nordic hamstring curl machine?​

Yes.

To do the Nordic hamstring curl at home, secure your feet under something heavy like a bed or couch and kneel on something soft, like a yoga mat, blanket, or pillow, and perform the exercise as normal.

FAQ #2: What’s the best Nordic hamstring curl progression?​

A Nordic hamstring curl progression is a series of exercises that help you progress from not being able to do a Nordic curl to doing your first Nordic curl with proper form.

Here’s my favorite Nordic hamstring curl progression:

1. Seated Leg Curls: The leg curl will help you build the necessary strength to progress to Nordic hamstring curl variations.

2. Assisted Nordic Hamstring Curls: Using a band to support some of your body weight makes the exercise easier and allows you to train your hamstrings with an exercise that closely mimics the bodyweight Nordic curl, which helps you build the strength you need to perform the exercise unaided.

Once you can do 3 sets of 15 reps, you should be strong enough to move onto bodyweight Nordic curls.

3. Bodyweight Nordic Hamstring Curls: Initially, you’ll probably have to use your arms to push off the floor to complete reps of the Nordic hamstring curl. Over time, try to rely less on this assistance and more on the strength of your hamstrings to pull yourself to the starting position.

For most people, the bodyweight Nordic curl will never be “easy,” so there’s no reason to progress further. However, if you can do 3 sets of 15 reps with minimal (or no) assistance from your arms, progress to the weighted Nordic hamstring curl.

4. Weighted Nordic Hamstring Curls: The best way to perform the weighted Nordic hamstring curl is with a weighted vest or a backpack filled with weights. If you don’t have a weighted vest available, you can clasp a weight plate to your chest. Be aware, however, that if you’re holding a weight plate, you can’t prevent your body from falling forward with your hands if things go pear-shaped.

FAQ #3: Glute Ham Raise vs. Nordic Curl: Which is better?​

It depends.

In the Nordic hamstring curl, your feet and knees are in line with each other (both on the floor), whereas in the glute ham raise, the knee pad places your knees slightly below your feet. This means that the “lever arm” (in this case, your torso and thighs) is slightly longer in the Nordic curl, which is why the Nordic curl feels more challenging than the glute ham raise.

As such, people use each exercise to achieve different results.

Athletes tend to favor the Nordic hamstring curl because it focuses on training the hamstrings eccentrically (as they lengthen), which is important for preventing injuries and improving athletic performance.

However, people who want to build muscle tend to favor the glute ham raise because it places less emphasis on the eccentric (lowering) portion of the exercise, and more emphasis on the concentric (lifting) portion, which is generally preferable for muscle growth.